Exercises - Get your Back Bone Flexible
1. Pike Stretch. Sit on the ground with legsstraight in face of you. Lean forward and aim to touch your toes. Thisstretches equally the hamstrings, leg muscles, and the lower back. To createthis harder, keep your back entirely straight as you lean over.
2. Standing Pike Extend.While standing upright, curve forward at the waist and reach towards theground. Bend forward far sufficient to feel a relaxed stretch in the back andlegs.
3. Back Extension. While positionor kneeling with your feet (or knees) shoulder width to one side push your hipsforward and lean back pending you feel a stretch. This can be done with orwithout sustaining yourself with your hands.
4. Back Bend (Bridge). Onceyou can comfortably achieve the back extension, lie down on your back with yourknees and arms extend shoulder width apart and push up to a back bend.
5. Cat Stretch. Kneel withyour arms on the ground in front of you shoulder breadth apart. Push your spineto the ceiling and clutch, then push your spine down and pick up your head.
6. Advanced Cat stretch.Start as with the Cat create longer, but slowly slide your arms forward on themat while arching your back awaiting you get your shoulders to stroke theground.
7. Seal Stretch. Lie on yourstomach by your elbows bent and hands by your sides equally. Slowly straightenyour arms and tilt your head back.
8. Basket Stretch. While onyour stomach, curve your knees and reach behind you to grab your ankles. Liftup with your arms and foot.
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