| One of my favorite back stretching exercises I use, | | | | exercise, without swaying forwards or backwards, just |
| the Back Twist will work your lower back, neck, upper | | | | imagine that your body has a pole in the middle of it, |
| back, waist and hips. | | | | running from the ground, through your spine and up to |
| It works in a side twisting action, which is rhythmic and | | | | the top of the head. And, your body twists around the |
| gentle, and limbers the muscles, aligns the vertebrae, | | | | pole in this exercise. |
| boosts the blood circulation and loosens the hips. | | | | 3. Turn back to the front slowly, then keep going and |
| But, if you think you might have problems with your | | | | tun to the LEFT, in the same way, until you’re |
| neck or back, you should talk with a health professional | | | | looking behind you, just like you did before. Keep doing |
| before trying it. | | | | this, moving from one side to the other. |
| Back Twist Exercise | | | | Don’t forget that the arms should move naturally, |
| 1. Keep your feet parallel and your back straight, with | | | | without you interfering in any way. Do the exercise in a |
| the shoulders as apart from each other as possible. | | | | continuous movement, without pausing. Build up the |
| Bend your knees a little. | | | | torque and speed from the upper body and hips |
| Let your weight on the legs. | | | | GRADUALLY. Doing this will make the hands to slap |
| Keep your hands by your sides, hanging loosely. | | | | your sides and the arms to swing wider. |
| Look in front of you. | | | | Start from doing 10-15 twists for each side, and in time |
| 2. Twist your head and upper body (gently) to your | | | | get to 30-40 for each side. It shouldn’t take you |
| RIGHT, until your look is directly behind you. | | | | more than a few minutes. |
| Don’t do anything special with your hands and | | | | Don’t stop suddenly when you’re finished with |
| arms, just allow them to move on their own, based on | | | | the exercise. Instead, slow down gradually, then return |
| the turning movement of the upper body. | | | | to the position where you started (step 1), leaving your |
| Your feet and legs should be kept towards your front | | | | arms to swing until they return to your sides naturally. |
| all this time, since only the arms and body move. | | | | Take a few deep and slow breaths. |
| To make it easier to be straight while doing this | | | | |