The Cobra (or back extension)
Lying on your stomach as though getting ready for push-ups, keep your hands on your side with palms facing down and fingers pointed forward. With your hands, push to lift your torso off the floor (ensure you’re lifting head, shoulders and chest only).
Keep pelvis on the floor and your head looking ahead. Hold and then release. Repeat 3 times. You should feel your spine lengthen. You might try also pushing your upper body up and forward.
Do not tilt your head back to look at the ceiling (many people make this mistake). This puts a strain on your neck.
This is a nice stretch for your back and will help get rid of some of the aches and pains.
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