The Standing Knotted Spinal Twist

This one falls into the category of "things to do when you're bored at a cocktail party." Or maybe not.

1. Stand with your feet hip-width apart and your knees slightly bent.

2. Fold forward and reach your right arm between the knees

3. Bend your right elbow and reach your hand toward the ourside of your right hip (I said the outside of the hip, not the crack of the butt, please. That doesn't look pretty.)

4. Take your left arm around the back and clasp the hands. (If you're going, "Hands? What hands?" you may need a belt or a strap to help you here. If so, let the belt/strap hang from your left hand, then grab it with your right hand.)

5. Without letting go of the hands (or belt), try to straighten your legs, and raise your left shoulder (which will both make your back revolve and lengthen it.) Stay about ten seconds, breathing slowly, and feel the spine elongate.


That's it! Standing knotted spinal twist accomplished! Release, and repeat on the other side (i.e., threading your left arm through, clasping the hands by your left hip and revolving your shoulders to the right this time.)

AVOID IF: You experience any discomfort whatsoever through your knees or your back. Please don't force: if using a strap doesn't help you to get into the position, you may not yet have the range of motion through your shoulders or hips to accommodate this position. I'd rather you back off than strain a muscle. BENEFITS: Fantastic and effective way to release tight shoulders, stretch the hamstrings, and reset the back. ADDITIONAL THOUGHTS: I was kidding about doing this at a cocktail party. But if it suddenly strikes you as a good idea, you may have exceeded your cocktail allowance and need to look for a designated driver.:-)