Side splits Stretch with Side Bend and Twist

Back, hamstrings and hips! Oh my!

This is a great low back stretch while you’re seated on the floor that has an added hamstring, hip and side (lateral) stretch in it! Since your hamstrings, hips and low back are all related, stretching all three will help release whatever is tightest even more.

Remember these key tips as you set up and stretch:

  • Sit on sits bones, not in front or behind. If you are not able to sit tall through your spine with your legs extended straight, forcing your spine to round at all, lift yourself up until you can maintain a tall spine. Achieve this by sitting on a few blankets, towels or pillows. When you’re in a good starting position for this stretch, both your legs and back will be able to be straight. Watch the video starting at 2:40 for more information on this!
  • Keep opposite hip (hip you are stretching away from) on ground.
  • Keep heels reaching away from hips to help relax the hips better.
  • Keep you low abs pressed into your spine.
  • Relax¬†and breath as you stretch, especially when you find the tight spots that might hurt a little.

Having trouble getting into this stretch or need back stretches that don’t require that you get on the floor? We can help! Schedule your free 90 minute consultation!¬†Schedule your free 90 minute consultation.



This blog was contributed by our Pilates guru, Kaethe Birkner. Kaethe is a certified Pilates instructor through Balanced Body and dances ballet professionally at Continental Ballet Company. She has been teaching Pilates since 2012 and has been taking Pilates since 2004.