Technique
Lie on your side with your bottom leg extended and top leg bent. Rotate your upper body and reach your top arm behind you while keeping your bottom arm extended. Hold the position and breathe deeply.
A flexibility exercise that targets the thoracic spine and hip mobility through controlled side-lying brettzel position holds, improving rotational mobility and flexibility.
Lie on your side with your bottom leg extended and top leg bent. Rotate your upper body and reach your top arm behind you while keeping your bottom arm extended. Hold the position and breathe deeply.
Begin lying on your side with proper alignment, core engaged, and ready to perform the brettzel.
Return to neutral side-lying position while maintaining proper form and control.
Rotate upper body, reach arm behind, breathe deeply, maintain form
Forcing the stretch, poor alignment, not breathing, lack of control
Increase hold time, add gentle pressure, perform variations, or extend duration.
Reduce hold time, perform seated variations, or practice basic thoracic rotations.
Stop if you experience pain in the back, shoulders, or hips. Maintain proper form to avoid injury. This exercise requires good thoracic mobility and control.