1.) Kneel on the floor.
2.) Keep both knees and also keep both feet together.
3.) Sit down, so that your buttocks rests on the bottom of your heels.
4.) Keep the back straight as much as possible and bend forward.
5.) Stretch as far forward as you can (as in figure 1).
6.) You will feel the bottom of the back stretching very slightly.
7.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
8.) Do not release the stretch.
9.) Rotate your shoulders and arms to the left side (as in figure 2).
10.) Stretch out as far forward as you can, keeping the hips straight on the buttocks on the heels. Do not lift them off.
11.) You will feel the stretch on the right side of the middle and lower back.
12.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
13.) Swap and stretch the opposite side.
14.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.
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