Exercise Instructions Using a Hand Towel

Equipment Needed

• Hand towel
• One or two chairs

Exercise Overview

• The exercise involves using a hand towel around the foot or thigh to create a stretch along the backline of the body.
• The goal is to achieve a stretch sensation by applying resistance and tension.

Method 1: Towel Over the Ball of the Foot

1. Setup
   • Sit on a chair and place the hand towel over the ball of your foot.
   • Keep the other leg supported on a chair if needed.
2. Execution
   • Begin to extend the leg out while keeping your torso upright and chest lifted.
   • Aim to feel a stretch in the back of the leg.
   • If no stretch is felt, choke up on the towel to add more resistance.
   • Super glue the belly to the thigh to engage tension along the backline.
3. Variations
   • If the stretch feels easy, remove the supporting chair and perform the movement free-floating.
   • Inhale while folding into yourself, exhale while reaching out with the heel.
   • Maintain belly and thigh contact to increase tension.

Method 2: Towel Behind the Thigh

1. Setup
   • Place the hand towel behind the thigh.
   • Foot can be supported on a chair or free-floating.
2. Execution
   • Straighten the leg while keeping tension on the towel.
   • Maintain the belly-to-thigh connection.
3. Notes
   • This method may provide a stronger stretch sensation for some individuals.

Key Points

• Focus on maintaining tension throughout the exercise.
• Engage grip strength as the upper body works to hold the towel.
• Notice differences between each leg after performing the exercise on both sides.
• Consider which method provides a better stretch and works best for you.

Final Tips

• Enjoy the process and observe any changes in how each leg feels after the exercises.
• Experiment with both methods to see which one suits your needs better.

Have fun and see you next time!