Couch stretch series

1. 1Kneel facing away from a clear wall and place the top of one foot against it, shin resting up the wall, that knee on the floor close to the base of the wall. Pad the knee with a towel or mat if the floor is hard.
2. 2Step the other foot forward and plant it flat, so you are in a tall split kneeling position. Keep both hands on the floor or on the front thigh at first.
3. 3Squeeze the glute of the back leg and tuck your ribs down so your lower back flattens, then lift your chest until your torso is upright. This is where the stretch should build, not in your spine.
4. 4Breathe out slowly and let the hips settle, holding the position still rather than bouncing. Ease off a little if the stretch becomes sharp or your back arches.
5. 5To come out, walk your hands down, lower the back shin away from the wall and shake the leg out. Do both sides.

• Letting the lower back arch to get the torso upright.

  →Fix: Tuck the ribs toward the hips and squeeze the back glute first, then rise only as far as you can keep that position.

• Placing the back knee too far from the wall, which turns it into a mild lunge with no stretch.

  →Fix: Slide the knee closer to the base of the wall until the front of the hip and thigh load up.

• Starting too deep and holding your breath to tolerate it.

  →Fix: Back off until you can breathe out slowly and steadily, and build depth across the effort.

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