THE BRETTZEL

Not only is it fun to say, it is also incredibly helpful to improve hip and spinal mobility, specifically in the upper back (thoracic).  Why is this important?  It’s a stretch designed to mobilize the anterior chain (front of the body-hips/core/pects) which is often shortened due to excessive sitting.  I am sure you’ve been told that you need a strong posterior chain (those gluts/HS/spinal erectors) that’s why we train the deadlift, but in order to have a strong posterior chain, you need a mobile and flexible anterior chain.  This one movement can address just that.  It’s also great for improving spinal/thoracic mobility which has to move well to avoid excessive movement or strain at your lower back.  Like the name sounds you get your body into a pretzel shape and this is how:   

Set up: 

Begin lying on one side with a pillow or rolled up mat under your head (to keep your spine neutral).  Place your top leg in front of you in a flexed/bent position around belly button height (if you are lying on your right, then this would be your left leg) and hold that knee in place by the opposite hand (in this example, your left).  With your top hand (the right), reach behind you and grab your opposite ankle (the left).  Try and make sure your hip stays in a neutral position.

Action: 

Take a breath in and then as you breath out turn and look over your shoulder, encouraging it closer to the ground (your right shoulder).  Repeat this 5-10x until you have reached your end position.  Then, take another 2-3 breaths, trying to relax into the stretch as much as you can. Return to start position and repeat it 2 more times before switching sides.  

Advice: This should feel good! Some thoracic or spinal “stiffness” cannot be simply stretched out. Some restrictions are in the joints themselves and not the soft tissue. If you are having pain with this or maybe you notice a difference between your right and left side, contact me for a free consultation to see if physical therapy can help.