This exercise helps you improve ankle bend from an open kneeling position, using a kettlebell's weight to ease your knee forward.
Brettzel
This exercise helps you unlock rotation through your upper back while stretching the front of the opposite hip, breathing your way into the turn.
- Starting Position:
- Side-Lying
Start: Lie on your side with your head on a foam pad. Bend your top knee up to belly-button height and rest it on a foam roll or pad so your hips stay stacked; keep your bottom leg straight. With the bottom hand, hold the top knee. With the top hand, reach back and hold the ankle of the bottom leg, keeping that hip open — use a towel or strap if you can't reach.
Action:
Breathe in. As you breathe out, rotate your shoulders away from the top knee, toward the floor behind you.
Keep breathing: the inhale may pull you out slightly, the exhale lets you turn further. Cycle 5–10 breaths, gaining a little each time.
When your shoulder is close to the floor or you stop making progress, hold for 2–3 more breaths.
Rotate back to the start slowly, then switch sides.
Feel: You should feel your upper back opening and the front of the bottom hip stretching. Nothing forced — if you're straining, you've stopped using your breath.
Related Exercises
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This exercise helps you loosen your inner thigh with a massage stick so your hips can open more freely.
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This exercise helps you build one-sided hip strength by bridging on one leg while hugging the other knee to your chest.
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This exercise helps you unlock rotation through your spine and hips while lying on your side, letting your breath do the turning.