Marion Freijsen A blog about Sports, Fitness & Health

The Corkscrew

Although the implement this exercise is named after, also may have relaxation as a result – this version is only a great, simple exercise that was explained to me by my physical therapist earlier this week. It is one of the few exercises that stretches all the tendons that keep your skeleton together. And as you will notice when you do this one, it tells you exactly which areas you may need to concentrate on for a while!

Lie flat on your back on a soft mat or rug – stretch your hands straight out to the side, palms down firmly on the floor. Now bring up one knee, keeping the toe of that foot on your other leg (probably your shin). Then turn the knee that’s bent, over the top of the leg that is still stretched on the floor to the side. Move your head to the other side – literally twisting your body like a corkscrew. As you move your knee over, release the toe and move it along the floor further out – as far as you can without letting it come off the floor. Make sure you keep your hands and shoulders flat on the floor all the time!! You will feel the stretch along your hips, knees, shoulders, arms and your neck – hold the stretch at the furthest point for 8 counts. Repeat to the other side. In total to both side 5 times min!

Then follow with an ancient yoga move – lie on your back, swing your legs (rather rolling then one big move) over your head and teach as far back with your toes as you can, aiming to get them touching the floor. Hold at the furthest point for a count of 10 and then repeat another 4 times!

It’ll feel awkward at first, but it’ll loosen you up in just a few weeks!