Heel Touches

1. Lie on your back on a mat with your knees bent and feet flat on the ground.
2. Place your hands extended down at your sides.
3. Lift your shoulders off the ground, engaging your core.
4. In a controlled manner, twist your torso to one side, reaching your right hand towards your right heel.
5. Aim to touch your right heel with your fingertips.
6. Return to the center and then twist to the other side, reaching your left hand towards your left heel.
7. Continue to alternate sides in a rhythmic motion.

1. Execute the exercise with controlled and deliberate movements, avoiding rapid or jerky twists.
2. Engage your core muscles throughout the movement to maintain stability.
3. Aim for a full range of motion, reaching as close to your heel as comfortably possible.
4. Breathe rhythmically. Exhale as you reach for your heel and inhale as you return to the center.

Easier

• If reaching for your heel is challenging, aim to touch your fingertips to the side of your knee or thigh.
• Experiment with the position of your legs. You can perform heel touches with legs wider apart or closer together.
• Perform seated heel touches if lying on your back is uncomfortable. Sit with a straight back, lift your legs, and touch the sides of your heels.