Theraband Thursday 1: Extensions

Do you want to work on your extensions while ensuring proper placement, but don't always have a partner around to help? That's my situation. Here's a great theraband stretch to improve your flexibility while keeping your back and hips aligned.

1. Lay on your back, making sure your lower back is touching the floor. Hold the theraband straight out in front of you, then put one foot on the middle part of the theraband (put your foot on the side that's facing you). Still holding the ends of the theraband, lower your leg to the floor so that your legs are straight and your feet are touching.
2. With your theraband foot pointed and turned in, pull the theraband (so your foot goes toward your face) until you feel a stretch in your hamstring. Your leg should stay straight the entire time.
3. Repeat the stretch on the other leg.
4. Repeat the stretch, but with a turned-out foot. To make turning out easier, take the following steps:
   LEFT FOOT: Hold your leg perpendicular to the ground (a 90-degree angle). Turn out. Transfer both ends of the theraband to your left hand. Then, reach BEHIND your left leg with your right hand. Take both ends of the theraband in your right hand. Now, with both ends in your right hand, pull the theraband to the right.
   RIGHT FOOT: Hold your leg perpendicular to the ground (a 90-degree angle). Turn out. Transfer both ends of the theraband to your right hand. Then, reach BEHIND your right leg with your left hand. Take both ends of the theraband in your left hand. Now, with both ends in your left hand, pull the theraband to the left.

Enjoy your stretching, and keep on dancing!