Lying 90-To-90 Switch

Lying 90 to 90 Switch Stretch

Starting Position:

1. Lie on your back on the mat with your legs raised.

2. Bend your knees at a 90-degree angle so that your thighs are vertical and your shins are parallel to the ground.

3. Keep your arms extended out to the sides at shoulder height with palms facing down.

Movement Instructions:

1. Lowering Phase:

• Slowly lower both legs to the right side while maintaining the 90-degree angle.

• Keep your shoulders flat on the mat and your arms stretched out to the sides.

• Lower the legs until they are close to or touching the floor.

2. Hold Position:

   • Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.

   • Ensure that your upper body remains grounded and that your back doesn't arch.

3. Return Phase:

   • Engage your core and gently lift your legs back to the starting position (90-degree angle).

4. Repeat on the Other Side:

   • Now, lower your legs to the left side, repeating the same movements and holds as described above.

5. Continue Switching:

   • Perform this exercise for a total of 3-5 repetitions on each side.

Tips:

• Focus on keeping your movements slow and controlled.

• If you feel any strain, reduce the range of motion or come back to the starting position sooner.

• Keep your core engaged to protect your lower back throughout the exercise.