Back Extensors Stretch Standing

      1. sound

  • Stand with your weight balanced evenly on both feet
  • Inhale and exhale a few times as you relax your neck and shoulders
  • Upon your next inhalation lengthen the crown of your head towards the ceiling
  • Feel your spine lengthen
  • Bend your knees slightly
  • Exhale, soften your spine and roll downwards one vertebra at a time starting from your neck
  • Keep your abdominals firm throughout
  • Completely relax through back and arms and hang for approximately 30 seconds
  • Return to standing position by rolling upwards starting at the base of your spine

Warm Up: 20 seconds

Main Stretch: 30 to 40 seconds

Repetitions: 2x daily

 

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