Movement · Back Care Series
Single Leg Stretch (Modified Height)
The Work · Move 8 of 15
Starting position
Pull both knees to the chest. Curl the head and chest up in a small curl (or keep the head flat).
How to do it
Hands on the right shin, extend the left leg to a high 45° (higher takes pressure off the low back). Alternate with a sharp exhale on each switch, 8–10 per side.
Keep in mind
Reach the extending leg out of the hip socket. · Pull the knee toward your armpit, not your ribs.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →