This exercise helps you to gently work towards allowing your spine to comfortably twist its hips and waist into full range of motion. Increased mobility can help to promote healthy flexible tissue and good blood-circulation to the lower back and mid-back area.
Description
Lie flat on your back with your left leg straight and your right hip and knee bent to 90-degrees. Turn your body towards your left until your right knee and ankle rest on the floor. From this position stretch your right hand up into the air towards the ceiling, then let the right arm and shoulder blade drop down towards the floor behind you level with your shoulder while keeping the right knee on the floor. Breathe deeply and relax into a deeper and deeper stretch with a slow exhale (6-10 sec). If you have full range of motion in your lower back and torso your wrist, elbow and shoulder should be able to lie flat on the floor while your knee and ankle still is in contact with the floor on the other side of your body. Then slowly reverse back to a neutral position and repeat the movement on the other side.
Dosage
Work your way up to holding each rotated position for up to 60 sec. You can repeat this exercise a couple of times on each side. To quickly improve you can do this stretch up to 3 times per day.