Sitting legs extended forward slightly abducted hands resting to the sides.
Reach the fingers and arms out to the sides widening across the chest and between the scapulae. Exhale rotate the torso and begin to flex forward at the waist as the front hand reaches to the outside of the opposite foot. the back arm reaches long palm down. look at the back hand and bring the ear close to the hip joint. the focus should be on spine flexion and rotation not hamstring stretch . maintain equal width on each ischium. inhale return to starting position with arms extended to the sides.
Sitting on mat or box for decreased hamstring length. sustain stretch forward to deepen the rotation and abdominal contraction may bend the knees if necessary.
Either ischium lifting,
Losing trunk flexion
Either leg sliding forward or backward
Shoulder elevation .
Isometric shoulder girdle activation, scapula setting, stretching
Postural control and education, rotational mobilisation spine