Spine Stretch

Positioning

1. Start Position: Stand up straight with your feet shoulder-width apart. Keep your arms relaxed at your sides.

Movement Instructions

1. Bending Forward: Slowly bend forward at your hips. Allow your upper body to hang down while keeping your knees slightly bent. Your head should hang heavy, and your arms will naturally drop towards the ground.
   
   2. Hold the Position: Once you're bent forward, hold this position for 15-30 seconds. Focus on breathing deeply and relaxing your spine.

2. Return to Start: After holding the stretch, engage your core and slowly roll your torso back up to a standing position, one vertebra at a time. Keep your head and shoulders relaxed until the very end.

3. Repeat: You can repeat this stretch 2-3 times to help improve flexibility and relieve tension in your spine.

Tips for Beginners

• If you feel tightness in your lower back, try to focus on relaxing and letting gravity help with the stretch.

• Ensure that you are not locking your knees while bending; a slight bend keeps the muscles engaged and protected.

• Feel free to place your hands on your thighs for support if needed.

• Always listen to your body and stop if you feel any pain beyond a gentle stretch.