Pretzel Stretch Benefits Tips Modifications And Variations

  references
  
      Preventing Chronic Disease: "Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013"
    
      Applied Physiology, Nutrition and Metabolism: "Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review"
    




The pretzel stretch promotes healthy spine rotation, stretches your glutes and is a great cooldown after a workout.

Image Credit: Maridav/iStock/GettyImages

Image Credit: Maridav/iStock/GettyImages

• Instructions
• Benefits
• Modifications
• Progressions

        Region
       
        Full Body
      
        Goal
       
        Improve Flexibility

Sit on the floor with both legs extended straight out in front of you. Bring your right foot up and over your left thigh and place it on the floor on the outside of your left knee. Place your left arm across the front of your right thigh. Place your right hand on the floor behind you. Rotate your trunk and look back over your right shoulder. Keep your shoulders down away from your ears. Hold the stretch for 20 to 60 seconds, taking slow relaxed breaths with a full exhale. Switch sides when time is up.

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        Region
       
        Full Body
      
        Goal
       
        Improve Flexibility
      


        Region
       
        Lower Body
      
        Goal
       
        Improve Flexibility

Sit on a chair or a bench with your knees bent and feet on the floor. Gently grab your right ankle, pull it up and place it on top of your left knee. Place your hands on top of your right ankle and right knee, gently pressing your knee down toward the floor. You should feel a stretch in your right glute. Hold the stretch for 20 to 60 seconds, taking slow relaxed breaths with a full exhale. Switch sides when time is up.

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        Region
       
        Lower Body
      
        Goal
       
        Improve Flexibility

You can intensify the stretch by leaning your torso forward.

Lie on your back with your knees bent and feet flat on the floor. Lift your left foot off the floor and place it across the front of your right thigh. Your left knee should be bent facing out to the side, and you might already feel a stretch in your left glute. Place both hands on the back of your right thigh. Keeping your right knee bent and left leg in position, gently pull your right thigh up toward your chest. The more you pull, the greater the stretch will be. Choose a position that feels right for you. Hold the stretch for 20 to 60 seconds, taking slow relaxed breaths with a full exhale. Switch sides when time is up.

  Show Instructions

Sit on the floor with both legs extended straight out in front of you. Bring your right foot up and over your left thigh and place it on the floor on the outside of your left knee. Bend your left knee and bring your left foot underneath your right thigh and place it on the floor by your hips. Place your left arm across the front of your right thigh. Place your right hand on the floor behind you. Rotate your trunk and look back over your right shoulder. Keep your shoulders down away from your ears. Hold the stretch for 20 to 60 seconds, taking slow relaxed breaths with a full exhale. Switch sides when time is up.

  Show Instructions

Lie on your right side with your legs straight and stacked on top of each other. Place a pillow or foam pad under your head to keep your neck in a neutral position. Flex your left hip and bring your left knee up toward your chest. Place your right hand on the outside of your left calf just below the knee to keep it in place. Bend your right knee and bring your right foot up behind you toward your butt. Reach behind you and grab the outside of your right foot with your left hand. If you can’t reach, loop a small band around your right foot and hold onto that. Rotate your left shoulder back toward the floor, keeping your left knee down as much as possible. You can enhance the rotation by gently looking back over your left shoulder. Hold the stretch for 20 to 60 seconds, taking slow relaxed breaths with a full exhale. Switch sides when time is up.

  Show Instructions
  


      Preventing Chronic Disease: "Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013"
    
      Applied Physiology, Nutrition and Metabolism: "Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review"