The spine is the most important part of the body, but many people damage their spines through incorrect sitting postures or poor workplace ergonomics. Back pain or injuries are common because most people don't exercise to keep their spines flexible. It doesn't take a lot of time to stretch your spine correctly. Here is a short stretching exercise that, when done every day, will keep your spine flexible and strong.
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Things you need
- Exercise mat
Place a mat on the floor. Make sure there's enough room to stretch and work out.
Get down on your hands and knees, then stretch your legs outward and lower your hips so that they lie flat on the mat. Separate your legs so that each foot touches each corner of the mat or is pointed toward each corner.
Keep your hips and legs flat on the mat. Make sure that your hands are aligned to the width of your shoulders. You should begin to feel pressure in your lower back.
Hold your head back so that you are looking up at the ceiling. Make sure that your head isn't pulled back too far. You don't want to feel any pressure in the back of your neck. Just hold your head back enough to glance up at the ceiling. Now take a deep breath and inhale.
Hold this position for 30 seconds. Relax your body, then repeat again for another 30 seconds.
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