Factors of progression:
- Cross and plant the working side foot outside the non working side leg.
- Hug the leg with the opposite arm with the elbow or hand depending on flexability
- Keep the working side glute and foot down
- Non working leg: Pull the toe in and turn the leg in with knee down.
- Arch your lower back and get tall
- Reach the working side arm out with external rotation
- turn your upper body toward the thigh being pulled in.
- 3 X 30 sec each side.
Your spinal disc doesn’t just “recover” with hydration while you sleep. It responds to what you do … 
