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Graham Long Leans (the Named Seated Legs-in-Second Study)

BeginnerstretchTier T2

Aim: to loosen the spine, hips and inner thighs. Good for: Warm-up for the hips and spine; Cooldown side stretch; Rest-day flexibility.

Targets: Spine Chain (Full Spine)
Hip flexibilitySpine rotationCooldown

When to use

This is for beginners who want a seated stretch for the sides and hips. Use it in a warm-up, cooldown or on a rest day. The goal is to loosen the spine, hips and inner thighs.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The Graham Long Leans as a solo demonstration: the legs-in-second seat; the spiral ascent; the forward pitch; and the long reach in the high release.
  1. A woman sitting on a studio floor with her legs opened wide in second position, spine straight and upright, arms resting long at her sides.

    Step 1 of 5

    Sit on the floor with your legs open wide. Keep your back straight and rest your arms at your sides.

  2. The same woman, torso now spiraled and stretched visibly upward, one arm reaching high on the leading side, legs still in second.

    Step 2 of 5

    Twist your torso gently and reach one arm high. Stretch tall through your spine.

  3. The woman pitching forward from the spiral, torso tilting long over the second-position legs, arms carried with the line.

    Step 3 of 5

    Lean your torso forward over your legs. Keep your back long.

  4. The woman in the long lean: torso reached far to her right over the floor line, chest opened in the high release, legs still in second.

    Step 4 of 5

    Reach your torso far to your right toward the floor. Open your chest and keep your legs wide.

  5. A woman sitting on a studio floor with her legs opened wide in second position, spine straight and upright, arms resting long at her sides.

    Step 5 of 5

    Sit tall again with your legs open wide and your arms at your sides.

What you should feel

An intense lengthening stretch. as if someone is pulling your entire body' and the stretch felt to the full extent.

Form Cues

  • Sit up tall before you lean
  • Keep your knees pointing up
  • Move slowly
  • Stay within a comfortable stretch

Common Mistakes to Avoid

  • Rounding the back as you lean
  • Forcing the legs wider
  • Bouncing in the stretch
  • Twisting hard instead of gently

Safety Information

Practise on a flat, non-slip floor with clear space around you.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.