QDL Stretch active

Tutorial

1. 1
   Starting position: side support.
2. 2
   Place your outstretched arm under your shoulder. Straighten both legs and pull the toes towards you.
3. 3
   Translate the upper leg.
4. 4
   Place the upper one slightly in front of the lower one.
5. 5
   Bend the upper arm and pull the elbow deep behind the body.
6. 6
   The hips hover just above the floor
7. 7
   Execution: Stretch the upper arm to the side and pull it out of the shoulder. Push your hips as high as possible --- upper side stretched, lower side under tension.