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Back Bend Stretching Exercise 10

1. Backbend onto your bed/couch/table and wriggle into a comfortable position with legs hanging loosely.

2. Raise the legs to straight.

3. Grasp the legs and do not bend at the knees and pull slowly in to a 1-2-3-4-5 count to get the head between the thighs (if you can). At all times keep your back relaxed.

Relax to position 1. Do at least 30 repeats.

After the exercise do front bend exercise 4.


Advanced variation

1. Backbend to position 1 with legs hanging loosely.

2. Grasp the legs as position 2

3. Bring the hands up to above the knees as at position 3. Pull down hard to close the band and hold the position for a 25 count. Get the head between the thighs (if you can).

4. Relax to position 1. Do at least 30 repeats.

After the exercise do front bend exercise 4.


Advanced variation only to be done with assistance when more advanced and successful with all backbend exercises.

As you have been able to see in the last exercises we have proceeded from backbends to folds, meaning that instead of bending the back you're at this level folding the vertebrae. If you have managed to get the back folded and you can feel your seat against the back well below the shoulders try the position above. In this position you will feel that your back is folded and that the upper back also is bent. You will need assistance to get into this position, but when you're there at this lever you'll be able to stay in it for a longer time. When lying in a backbend on the chest and the legs straight to the front have the person that assists you slide you your arms thru the legs and get them up to about knee position as above. In time you might be able to get into this position by yourself. Then hold yourself like this as long as you feel it's comfortable and do at least 30 repeats. After the exercise do frontbend exercise 4.

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