FEEL: You should feel a stretch in the low back and the back of your hips.
FEEL: You should feel a stretch in the low back and the back of your hips. While stretching towards one side, you will feel the stretch on the opposite side that you are reaching to, from the shoulder down to your hip.
COMPENSATION: Avoid leaning your weight to the side you are reaching towards.
FEEL: This should feel like a stretch in front of your hips and your abs. You may feel a stretch or good motion in your back as well.
COMPENSATION: You shouldn’t feel sharp pain or any issue in your low back, if you do decrease the height of your chest lift and keep your low back more flat versus arched. Also watch the video for the cue to pull your body through to get extra traction on your lower body letting your hips lift a little bit.
FEEL: You should feel a stretch in your mid back and shoulder while performing these stretches.
COMPENSATION: Don’t rotate your body on the child’s pose. Keep your chest up on the press up stretch. Keep the one arm straight while the other arm reaches through.
FEEL: You should feel a nice gentle stretch through your mid-back region. You may also feel a little pec stretch in the front of your shoulder.
COMPENSATION: Make sure to keep your knees high. If your knees are not high enough, you will not get the stretch in your mid-back region.
FEEL: You should feel a nice and gentle stretch in the middle region of your back when you perform this exercise.
COMPENSATION: Make sure to keep your hips on top of your knees, or even sink your hips back more towards your ankles. Do not let your hips come forward like in a modified plank position.
FEEL: You should feel a stretch in your back and hamstrings.
COMPENSATION: Make sure to curve your body forward one segment at a time. Don’t let your toes come off of the ground.
FEEL: You should feel a stretch in your core and back.
COMPENSATION: Make sure to continue to look at your hands to get the best extension.
FEEL: You should feel a stretch in your back.
COMPENSATION: Keep your feet flat on the ground. Don’t side bend as you rotate, stay straight up.
FEEL: You should feel a stretch in your mid back.
COMPENSATION: Keep your hips and feet facing forward as you bend to each side. Keep your arms up in front of you the whole time.