The Lying Side Flex

The Lying Side Flex:- Start Position

1. Lie on your side with underneath leg 20 degrees forward and the knee slightly bent.
2. Your underneath arm stretches out in perfect line with your torso, and cradles your head.
3. Line up shoulder over shoulder and hip over hip.
4. The upper leg is straight and in line with the body, and the ankle is flexed.
5. The hand of the upper arm rests on the thigh.
6. Scapulas anchored and Pelvic neutral. Long Spine.

The Lying Side Flex:- Action

1. Breathe in and zip and hollow.
2. Zip and hollow and (breathing out): lift your top leg and bend at the waist so that your upper hand slides along the thigh toward the knee. Your head will eventually lift off the floor, but keep the neck and spine aligned.
3. Pause and hold (one or two seconds).
4. (Breathing out): Return your leg and arm and relax.
5. Repeat three to five times each side.