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Lower Back Stretches Index Lower Back Stretches Main Page Perfect Morning Stretch: The Pelvic Tilt Spinal Twist Stretch Gluteal Stretches The gentle spinal twist stretch is wonderful way to begin or end a day. This stretch should be done carefully and slowly. It's essential to move within your comfort zone and to not press against the edges of your discomfort. By staying within your comfort zone, you will be more likely to gradually increase your range of motion without strain. The Gentle Spinal Twist Stretch 1) Lie on your back with your knees bent and your feet on the floor.
2) Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.
3) Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.
4) Now return the leg to a bent position.
5) Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.
6) Now return to neutral, with your knees bent and your feet on the floor.
7) Very slowly, let your knees fall to the right. Take a couple of breaths to allow your muscles to lengthen.
8) Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.
9) Now return the leg to a bent position.
10) Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.
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