@kivenro: Tap for explanations and tips 👇 All these exercises are unilateral except for the second one, so don't forget to stretch both sides each time ⚠️ - Erector spinae group : the goal is to round your lower back backward and toward the opposite side while placing your foot slightly forward (your right foot if you are stretching your left side, and vice versa) Voluntarily contracting your abdominal muscles will help you feel the stretch better 👍 - Rectus abdominis : breathing slowly and in a controlled manner is essential for this exercise, with the peak stretch occurring during the inhalation phase 😮‍💨 The legs should be slightly apart and the hands should be placed in front of you at the correct distance, neither too close nor too far away - Quadratus lumborum : this exercise is not intended to stretch the leg in this specific case, so do not try to pull on it or reach for your toes The upper arm is raised and the lower arm slides under the leg, all with the aim of shifting your body weight to the same side 👉 - Obliques : for maximum rotation, you need to pull the floor with your fingers at the right distance and block on the other side by crossing your feet and locking your arm against your leg 🔒 Of the 4 exercises, this is definitely the one where it is most difficult to feel the stretching sensations, and that is normal, so don't worry 😁 And now, to find the same thing for the rest of the body, whether it’s the neck, shoulders, arms, back, wrists, hips, legs... Click on the link in my bio ! You will find my complete stretching routine that requires no equipment and is suitable even if you are a beginner (+100 exercises with videos and explanations) ✅ #flexibility #mobility #stretching #exercise #gym