Stretch out your trunk and hips with this:
This video is intended to provide an overview only of a few stretches in the kneeling position. I move through them fairly quickly. You should go through these stretches at your own pace while concentrating on your form. Use good judgment, stretching a little longer if you feel tight in certain motions. Refrain from pushing to the point of pain. Instead, go for a stretch that results in a gradual lengthening of muscle.
The generally accepted length of time to hold stretches is 10 – 30 seconds. While short sessions of stretching won’t necessarily increase your range of motion, they will help you move outside of your habitual postures. I see nothing wrong with performing shorter duration stretches if you are doing them smoothly and gently.
Keep moving and stay flexible!
