Dancer's Stretch

What it is

This seated spinal rotation gently mobilizes your back and hips. It primarily targets the lower back, providing relief and increasing flexibility. You will also feel a beneficial stretch in your abductors (outer thighs) and glutes. This movement is performed statically, holding the position for an extended period.

Technique tips

• Sit tall, lengthening your spine before rotating.
• Use your front arm as a gentle lever to deepen the stretch.
• Keep both sit bones grounded on the floor.
• Breathe deeply to relax into the stretch.
• Turn your head to follow your shoulder for a complete rotation.
• Avoid forcing the twist; move within your comfortable range.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.