The 3 Basic Back Stretches to do every day

1. Do these 3 Basic Back Stretches every day (4 minutes):  always stretch easily, never forcefully

                  a) Sidebends – standing or sitting, bend to the side with your arm over your  head.  Make sure your neck is relaxed.  Hold  for 30 seconds each side.  Breathe.

                  b) Rotations – lying on the floor, bend your knees and drop your legs to the left, resting them on the floor.  You should feel a stretch along the right side of your back.  Hold 30 to 60 seconds.  Breathe.  Repeat on the other side.

                  c) Cat/Cow – on your hands and knees, arch your back up (like an angry cat) while tucking your chin to your chest, then drop your back (sag like an old cow) and bring your head up.  This is done in an easy, fluid motion, breathing the whole time.  Do this 8 to 10 times.

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