untitled

Standing tall with your knees slightly bent and feet hip-width apart, lift your

arms in front of you to shoulder height. Clasp one hand in the other. Drop

your head toward your chest, pull your abdominals inward, round your lower

back, and tuck your hips forward so that you create a C shape with your

torso. Stretch your arms forward so that you feel your shoulder blades

moving apart and you create an “opposition” to your rounded back. You

should feel a mild stretch slowly spread through your back and shoulders.

(See Figure 6-3.)

Keep in mind the following tips as you perform the back expansion:

Keep your abdominal muscles pulled inward to protect your lower back.

Lean only as far forward as you feel comfortable and balanced.

Keep your shoulders down and relaxed.

Photograph by Sunstreak Productions, Inc.

Standing hamstring stretch ................................................................

This is a great stretch for your hamstrings (rear-thigh muscles) and your

lower back. If you have lower-back problems, do the same exercise while

lying on your back on the floor and extending your leg upward.

Stand tall with your left foot a few inches in front of your right foot and your

left toes lifted. Bend your right knee slightly and pull your abdominals gently

inward. Lean forward from your hips, and rest both palms on top of your

Figure 6-3:

The back

expansion

stretches

your

shoulders,

arms, and

back.

74 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free