Dorsal-lumbar stretches

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches  Knee embrace Lateral stretch The cat Cervical-dorsal stretches Ischio-tibial stretches

Lateral stretch

This movement requires a bar or similar device fixed to the wall - a shelf, wall bar, etc. - to hold on to with your hands and at the approximate height of your face.

The starting position is standing, with the wall to your left, your right arm crossing toward the left over your head to hold the bar together with the left hand. The right leg, slightly bent, crossed in front of the left leg until you are resting the outer part of your right foot to the left side of, and slightly in front of, your left foot.

From this starting position you must try to bend your spine as much as possible to the left, supporting yourself with your hands - particularly the right hand - and your feet - particularly the right foot. Hold this position for about 15 or 20 seconds, until you notice that all the muscles of the back on that side are relaxed.Then, repeat the movement a second time and do the same for the other side.