Middle Body: Waist Reach Stretch

Muscles Used: Internal Obliques (Waist or Side), External Obliques (Waist or Side)

Equipment Needed: None

Instructions:

1. Stand up straight.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Bend knees slightly.
5. Keep shoulders even as you complete this stretch.
6. Place both hand on upper thighs, positioning arms with bent elbows.
7. Extend and reach the left arm upwards, directly over the shoulder (see photos A and B).
8. Feel the stretch in your left waist and side.
9. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
10. Hold stretch for 30 seconds.
11. Repeat steps 7-10 on the opposite side, reaching the right arm upwards to stretch the right waist and side.

Photo A	Photo B

Remember:

• Keep your back straight (not arched).
• Continue to breathe.
• Reach straight up, directly over your shoulder. Leaning or bending to the side may injure your back.

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