“Stretching = success work n school”

Where ever you work take a success

break every hour to stretch your back.

When you sit too long the soft tissues and tendons in the back muscles get stressed, The muscles will either tighten up or get to weak and the spine will sublex or move out of alignment.

Moving regularly is the RX your body needs.

Doing a back stretching routine that will help to loosen the tendons in your back and relieve back pain that occurs when you’ve been in the same position for too long.

Step 1

Sit on the end of your chair, with your knees bent to a soft 90-degree angle. Extend one of your legs out in front of your and point the toe forward. You should feel a pull in your lower back as it is stretched. Hold the position for 30 seconds, and return to starting position. Repeat with the other leg.

Step 2

Sit up straight with your back flat against the back of a straight back chair. Make certain the chair has no wheels..

Put your back and spine comfortably against the back of the chair.

Slowly raise one knee to your chest and inhale deeply from your abdominal area. At the same time, hold the leg gently close to your chest feel the stretch through your back.

Hold for 30 seconds or what ever time is comfortable, and release, repeating with the other leg. Begin slowly and gently,

Step 3

Gently release your leg, relax and exhaleas you return the foot to the floor.

Sit up straight and feel the spine lengthen as you return back to your original position. Relax and breathe.

Repeat

Breathe in slowly and hold the knee close to the chest  for 4- 8 seconds (or as long as comfortable). Then release and slowly return the foot to the floor while you quietly and gently exhale.
Repeat the stretch, but begin slowly and do 2 to 4 to start. Quality is more valuable to your back then quantity.
This advise is not meant to diagnose or prescribe. Complementary Medicine Association (CMA) or the people involved are only suggesting ways you might help yourself. See your doctor immediately if pain is severe, persistent or reoccurring.

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