Are you worried because your back keeps rounding and won't touch the floor? 😥

I'd like to introduce the Side 180-Degree Stretch, a lying-down exercise that is completely painless and safe to follow based on anatomical structure.

In this video, I explain how to utilize the frog exercise method to activate your *adductor muscles (inner muscles)* and gluteal muscles, and help improve turnout by correcting the alignment of your pelvis and lower back.

In particular, from a functional rehabilitation perspective, this is an effective method for understanding muscle usage and improving the quality of movement without injury.

In 'Rhythm Angels' Lien Basic class, you can learn everything from this basic anatomical approach to various tips for applying it to actual movements.

If you are struggling with turnout or find side stretching difficult, be sure to give this a try! 😊

If you have concerns about stretching and techniques,

please send a DM to *Rhythm Angels* on Instagram!

We will be holding free consultation classes via a raffle.

#SideStretch #TurnOutPractice

⏰ Time Stamps

0:00 How to fix pelvic tucking and difficulty lowering during side stretches

0:37 Beginner's incorrect posture (Posture where only the front thighs are engaged and the inner muscles do not stretch)

0:42 Step 1: The easiest way to open the hip joint without pain (Feeling like you are tucking your knees into your armpits)

1:45 The key is to tuck the pelvis towards the navel! Do not flip your back

2:49 Step 2: Pulling the hip joint while engaging the lower abdomen (Feet are higher than the knees)

3:18 Opening the hip joint by pushing the ankle with your hands (Feeling like you are pulling the pelvis up toward the navel)

4:38 Maintain lower abdominal strength! Targeting inner muscles while moving in a frog pose

5:12 Example of incorrect posture: If you stretch with your back flipped over, the inner muscles will not be stimulated

5:32 Key formula for successful side stretching: 'Your feet must be above your knees'

7:16 2-3 minutes a day, 10 sets of 8 reps! Practice slowly adapting your muscles using a timer

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‼️Are you concerned about stretching & techniques‼️

👉Please send a DM to "Rhythm Angels" on Instagram

Free consultation classes will be held via raffle

#RhythmAngels

📌Consultation Class Inquiry

http://pf.kakao.com/_ImxbLT

Former National Rhythmic Gymnastics Team Member

Professor, Department of Musical Theater, Baekseok University of the Arts

Domestic Rhythmic Gymnastics Judge / Coach