Spine Stretching: Rotations and Extensions
Spinal stretches with gentle rotations and extensions to restore trunk mobility.
PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow
How to play
- Cat-cow on all fours.
- Supine twist: knees to one side, arms out wide.
- Gentle cobra on the forearms.
- Seated rotation with a hand on the opposite knee.
Rules
- Slow movements.
- No pain.
Variations
Easier
Small range.
Standard
Full sequence.
Harder
Hold longer.
Adaptations
- Lower-back problems: reduced range.
- Limited mobility: chair rotations.
Learning goals
- Improve spinal mobility.
- Support recovery.
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