Flank Stretch

The flank stretch works your whole body, but especially the flanks, chest, shoulders and upper arms of your body.

Content

What To Watch Out For

Movement Description

Important Note

What To Watch Out For


Always remain a calm breathing pattern. Breathe at a rate of 6 deep breaths per minute. This will help you to calm down and to relax into the stretch.


While you inhale, feel where in your body changes in tension take place. Then, try to consciously relax those areas.


Furthermore, try to relax your face by keeping your eyes and tongue smooth.


Movement Description

Step 1

Get into a wide stand with your feet approximately one leg length apart.


Step 2

Now rotate your right foot 45° and your left foot 90° to the left - rotate your feet on your heels but do not twist your upper body -.


Step 3

Then bend your left knee until it is located directly over your left ankle and pay attention to keep it there. This way you put the least amount of stress on it.


Drop your left hip downwards.


Your right leg is straightened with your right knee extended. Activate it by pulling your knee cap upwards. Rotate your right knee outwards.This will help you to stay strong and balanced in the flank stretch and protect your knee from unnecessary strain.


Furthermore, push the outside of your right foot into the ground, while simultaneously making sure your whole foot remains grounded.


Now bend your body over to the left and place your left elbow on your left leg without putting lots of weight on it.



Step 4

Then extend your right arm and keep it in line with your body. Your upper arm is close to your ear and your palm is facing forwards.


Now elongate the right side of your body by pushing your right foot into the ground and by pulling with your right arm.


Try to move your right shoulder blade upwards and feel how tension in this area is created during your inhalation. This one is really important if you want to relax your shoulder.


Pay attention on your neck. Do not bend or extend it. Instead, keep it in line with your body.


Furthermore, try not to let your right arm drift forwards. Keep it in line with your body and feel how this affects  your chest. If you do not feel it, then let your arm drift forwards a bit and then bring it backwards again. How does this movement affect the feeling in your chest? Try to find some attributes for that.



Step 5

Now, if your neck feels free, and only then, include it in the flank stretch and look upwards.


Remain in this position for at least ten deep and slow breaths.


Important Note


After returning into the starting position, try to feel and slowly move your right shoulder. How does it feel compared to your left one? Is it lighter or warmer? Does it move smoother? Is it higher or lower than your left shoulder? Just try to make out differences that occurred with that stretch and listen to your body.


Take your time to feel those differences. At least feel your shoulder for 30 seconds, better for a minute or even longer. Your body needs time to detect changes, and this is really what you are looking for.


› Flank Stretch