Sideward bending of the trunk plays a significant role in the health of the spine. Ropes can help in getting an intense side stretch for the trunk. Side stretch helps the abdominal organs, in particular, the liver, spleen and pancreas. It also benefits the ribs and the muscles of the chest. The shoulders also develop better flexibility and strength.
Caution: Ensure that the rope is of mountaineering quality and that the window bars are strong enough to take weight.
METHOD
* Knot the rope, nearly a metre long, on to the window bar or special hook at a height of about 6 feet.
* Stand upright in such a way that the wall is to your right; ensure you stand in line with the rope.
* Split the rope at the hook; hold with both hands.
* Take feet towards the wall with the side of the right foot touching the wall.
* Holding the rope, gently bend to the left.
* Keep both legs straight and straighten the arms, too.
* Ensure the legs, trunk and arms are in the same plane.
* Stay for 15-30 seconds.
* Pull up and return to start.
* Change side, repeat three times and relax.
