Lateral stretch/prone on feet | Hold onto a bar or tabletop that is close to hip height. Bend over at the waist, maintaining a flat back and pelvis, and push your hips back and away from the table. Keep all spinal corrections and practice deep breathing from your diaphragm in this position. |
Seated spinal elongation | Sit upright in a chair with a firm seat. Place hands by your sides, palms down, and push down into the seat of the chair until your body slightly lifts off the chair. Allow gravity to provide gentle, passive elongation of your spine. |
Wall reach | Orient a chair to face the wall. Sit upright in the chair with knees touching the wall. Extend arms forward above the head until palms touch the wall, keeping a neutral spine. Keep shoulders down and away from the ears. Breathe in and out slowly to gently expand the chest. |
Standing spinal elongation | From a standing position, keeping a neutral pelvis, straighten your spine upward toward the sky, as if there were a string attached to the top of your head drawing you upwards. Keep shoulders down and away from the ears. |
آیا می خواهید مدیلیب را به صفحه اصلی خود اضافه کنید؟