Exercise guide
Dancer's Stretch
The Dancer's Stretch is a seated spinal-rotation position performed with one leg crossed over the other. The lower back, glutes, and outer hip may all be involved depending on the individual's mobility. One hand supports the body while the opposite arm guides the turn.
Training context
Keeping the Dancer's Stretch controlled
The torso should rotate gradually after both hips are settled on the floor. The crossed knee should remain comfortable and does not need to be pulled tightly toward the chest.
Sitting on a folded mat may help if the pelvis rolls backward or the spine cannot remain upright.
Technique overview
Rotate without forcing the crossed knee
Sit tall with one leg extended and cross the other foot over it. Place the opposite arm against the bent leg and the other hand behind you for support. Turn through the torso until you feel a mild stretch, hold for 10 to 20 seconds, and return slowly before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.