3.7 Narmesh - opposite side (contra-lateral) bends

Execution:

Bring the feet together in a slightly narrower than shoulder width stance. Standing with the hands interlocked behind the head.
On the first count lower the right elbow towards the left knee whilst bending slightly at the right (ipsi-lateral or same side) knee. Keep the left knee straight.
On the second count raise your torso slightly, extend through the hip, and rotate it down to the opposite (contra-lateral or opposite) side. Straighten the right knee and as you bend at the left knee this time and bring the left elbow towards the right knee.
Repeat on the opposite side again on the third count.
On the fourth count stand erect, fingers interlocked behind your head, and stretch the elbows backwards (horizontal abduction at the glenohumeral joint).

Essentially you are moving with one elbow towards contra-lateral knee whilst bending at the ipsi-lateral knee and keeping the contra-lateral knee straight.
Alternate starting on the left or the right side of the stretch respectively.
Look towards the knee as you bend.

Narmesh – opposite side bends

Back to

Contra-lateral backward bend posture	Contra-lateral bend midway
Contra-lateral bend posture	Contra-lateral bend – side view