B4 Double Side Stretch is a relaxed exercise to train lower and upper limb mobility while stabilizing the trunk in neutral. The exercise provides a posterior and anterior thigh and shoulder nerve/fascia stretch and also trains for harmonious breathing.

Starting Position

Side lying:

• Flex the bottom leg for stability.

• Stabilize the pelvis and trunk in its neutral position perpendicular to floor.

• Place head on upper arm.

  
  

With upper arm:

• Reach and point towards the wall 'above' the head.

• Keep the shoulder low while stretching.

  
  

With upper leg:

• Perform a Hoof maneuver in the air.

• Extend the hip as much as possible without rotating the pelvis out of neutral.

• Use abdominal muscles to help.

• Flex the knee slightly.

• Point with toes towards the wall behind.

Stretch both upper and lower limb in this position.

Movement

While stabilizing the pelvis, trunk and neck in neutral:

Upper leg:

• Extend knee and ankle.

• Flex hip until a posterior thigh nerve/fascia stretch is felt.

• Ensure pelvis actively stabilized in neutral to feel true stretch.

Upper arm:

• Fully extend shoulder, elbow and wrist behind back.

• Fully extend wrist until an anterior arm nerve/fascia is felt.

• Perform three repetitions on each side, each with different direction of pointing the fingers as in images bellow.

Perform 3 stretches on each side then proceed to exercise B5 Pull a Leg.