Lower BackBeginner

Dancer's Stretch

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower BackSupporting Abductors, Glutes

Movement instructions

1
Sit up on the floor.
2
Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
3
Place your left arm on your right leg and your right hand on the floor.
4
Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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