Bretzel Stretch

oec:bretzel-stretch

A full-body rotational mobility exercise that stretches the thoracic spine, hip flexors, quadriceps, and glutes simultaneously.

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Also called: The Bretzel, Bretzel 1.0

How to do it

Lie on your right side with your head supported by a block, pad, or your arm.
Bring your top (left) hip and knee up to roughly 90 degrees of flexion.
Hold your top knee down against the floor or a foam roller using your bottom (right) hand.
Bend your bottom (right) knee backward, reach back with your top (left) hand, and grasp your right ankle or foot.

Inhale deeply to expand your ribcage.
Exhale slowly and rotate your top (left) shoulder backward toward the floor, turning your head to follow.
Gently draw the bottom thigh further into extension by pulling lightly on the foot while keeping the top knee pinned to the ground.
Hold the position, relaxing deeper into thoracic rotation and hip extension with each exhalation.
Carefully release both legs, return to side-lying, and repeat on the opposite side.

Take slow, deep diaphragmatic breaths, using each long exhale to sink further into the rotation and hip stretch.

Top knee lifting off the ground or block as the shoulder turns.: Keep the bottom hand firmly holding the top knee down; elevate the knee on a foam roller or pad if mobility is restricted.
Excessive hyperextension of the lower back instead of hip extension.: Keep your core gently engaged and maintain top-hip flexion to lock the pelvis and lumbar spine.
Straining the neck by forcing the head backward before the torso rotates.: Support your head on a block or pillow and allow the neck to rotate naturally in line with the thoracic spine.

Do not force the shoulder or knee to the floor if you experience sharp knee, hip impingement, or lower back pain; reduce the stretch depth or use props.

This record: CC-BY-SA-4.0.