Special Instructions

Rotations is another exercise for stretching hamstrings and strengthening hip rotators. It develops balance, too. It can be done as three (3) separate exercises or as a continuous exercise. Beginner: Do phases 1 & 2 only. Take 2-4 deep slow breaths in phase 2. Return to phase 1 slowly. Intermediate: Do phases 1 & 2. Use a stable chair or desk to reach forward and brace youself in phase 2. Take 2-4 deep slow breaths. Return slowly. Advanced: Do all phases smoothly going only as far forward and down as is comfortable. more exercises...