Stretching with a turn of the back on the knees
About this exercise
"Stretching with a turn of the back on the knees" targets the Miƙa jiki muscle group, suitable for beginners. The main load falls on: Front, Upper, Lower, Biceps, Obliques. No equipment required.
Description
This stretching (often called the "Eye of the Needle" or twisting in the table position) perfectly connects the work of the hip joint and the thoracic spine. It relieves the axial load after the ladder simulator.
Instructions
Starting position: Get on all fours (table position). Palms strictly under the shoulders, knees under the hips. The back is straight. Movement: Raise your right arm up, opening your chest, and then, as you exhale, "pass" it under your left arm, palm up. Fixation: Lower your right shoulder and right cheek to the floor. The left arm can remain bent in front of the face or extend forward over the head to enhance stretching. Breathing: Take 5-8 deep breathing cycles, trying to relax the area between the shoulder blades with each exhalation. Exit: Using your left palm, slowly return to the center and repeat on the other side.
Muscles worked
Primary
