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The Spinal Warm-up / “On Your Mark” Pose aka The Fencer

Position Instructions:

  • Extend one leg back with the knee slightly bent.
  • The ball of your foot should be touching the ground.
  • Maintaining balance, lean on the other knee keeping your knee directly above the heel.
  • Lean your upper body forward and place your hands on either side of your foot.
  • Slowly bring your trunk into an upright position.
  • Try to keep your back straight.
  • Lean hips forward until a stretch is felt.
  • Repeat with other leg.
  • (This is a very important stretch for individuals with swayback posture.)

Areas Involved:

  • Hip flexors, groin, hamstring and psoas
On Yor Mark
On Yor Mark

:>> Return to Exercise Index

:>> Return to Exercise Index

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