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No Equipment Necessary: Lying T Dancer

You can increase the flexibility of your spine, abs, shoulders, and hip flexors, all in one move. I picked up this move, the lying T dancer, from American distance runner and Olympic bronze medalist Shalane Flanagan. Start slowly moving from side to side to really feel the stretch, then quicken your pace in order to get your heart rate up.

If you're curious to know how to do this move


  • Lie on your belly and extend your arms out in T position, so they are perpendicular with your body.
  • Press the top of your left foot into the floor and lift your right leg up, bending your knee and reaching your toes toward your left hand. This takes a lot of flexibility in your spine and hip flexors, so don't worry if your foot doesn't come close to your hand.
  • Then bring your right foot back to the starting position. Lift your left foot off the floor, bending your knee, and reaching your left toes to your right hand.
  • Come back to the starting position. This completes one rep. Do three sets of 10 to 15 reps.
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total total 7 years
Ah yes, I am crazy. I see now that it's the opposite foot. I guess all that contorting threw me for a moment.... :)
total total 7 years
It seems like in the photo she is touching her right foot to her left hand and then her right hand? I didn't see that in the description... am I crazy?
michlny michlny 7 years
I've done this in several of my classes - but always seem to pinch a muscle! :(
JulieJean JulieJean 7 years
Awesome, I'll be sure to try it.
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