Back Flexors Stretch Prone

      1. sound

  • Starting position.
  • Flat on your stomach, legs, back and neck long.
  • Shift hands to the side of the rib cage, tuck the elbows in, shoulder blades down.
  • Inhale.
  • Upon exhalation, shift your gaze and then your ribcage towards the wall in front of you, rolling the spine up slowly.
  • Exert a little pressure through your forearms.
  • Do not go into pain!
  • Start with small movements and gradually increase the amount of spine you roll of the floor.
  • Keep the hips on the floor to begin with.
  • Roll up and down 5-10 times, then hold.

Warm Up: 20 seconds

Main Stretch: 30 to 40 seconds