QUADRUPED SIDE BEND

This stretch targets your lattisimus dorsi, quadratus lumborum and spinal erectors. It helps open up your back and gets you ready for torso rotation. Get into a kneeling position and stretch your hands out in front of you. If your quads are tight and they keep you from getting into a deep kneeling position, just sit back as far as you comfortably can. Move your hands to your right side, so they’re at a 45-degree angle to your body, until you feel a nice stretch. Take the stretch further, if you can. Do 10 reps of this stretch, and then hold it for 30-60 seconds. Repeat this motion 3 times, then do the same on the opposite side.