Move of the month: Double knee torso rotation

Also known as a trunk rotation, this move stretches the back, chest, hips, and outer thighs. It also strengthens and stabilizes your core muscles, which are vital for good form and function in sports such as golf.

Starting position: Lie on your back with your knees bent and feet together, flat on the floor. Put your arms out comfortably to each side at shoulder level, palms up.

Movement: Tighten your abdominal muscles and lift both knees toward your chest, then lower them together to the left side on the floor. Keeping your shoulders relaxed and pressed against the floor, look in the opposite direction. Hold 10–30 seconds. Bring both knees back to center and return your right foot, then your left foot, to the floor. Repeat one or more times to reach a total of 60 seconds in the "hold" position. Then repeat in the opposite direction.

Tips and techniques:

• Try to bring both knees up into the fetal position. Ideally, keep them together throughout the stretch.
• Keep both shoulders flat on the floor. If one lifts up, don't rotate so far.
• If necessary, put a rolled towel between your knees to make this stretch easier.

Exercise photo by Michael Carroll