SEQUENCE

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SELKA is designed to facilitate a range of rejuvenating movements rooted in a restorative backbend. SELKA’s firm surface also helps release tension in the myofascial connective tissue along the back.

SELKA recommends* a sequence consisting of three positions: EXTEND, TWIST, and FOLD. Once you’ve found your initial position, remain there for 30 seconds. Allow yourself to adjust to this position before progressing to a deeper bend or stretch. 

EXTEND

(30-60 SEC)

This restorative backbend primarily helps stretch the thoracic and cervical sections of the spine to improve spinal extension. It further helps stretch the abdomen, hip flexors, pectoral, and deltoid muscles. 

Bend your knees if you have lower back pain. Your back will still begin to relax and stretch across the progressive curve. 

TWIST

(30 SEC/SIDE)

The seated spinal twist primarily helps stretch the lumbar spine, glutes, and upper back to improve spinal rotation. Perform the twist with both legs extended if you have difficulty crossing one leg over the other.

FOLD

(30-60 SEC)

The supported forward fold primarily helps stretch the lumber spine, hamstrings, and lats to improve spinal flexion. For a deeper hamstring stretch, gradually straighten your legs with a flat back. 

*Consult your doctor prior to use if you are pregnant or have a spine condition or injury.

ADVANCED HAMSTRING STRETCH