Back extension and abdominal stretch

This stretch is specifically for the abdominals, but it’s also great for the back muscles. The back extension and abdominal stretch increases mobility in your spine and decreases a rounded back.
To do this stretch, follow these steps:

1. Lie on your belly, supporting your upper body with your elbows directly under your shoulders.
2. Lift up out of your shoulders so you aren’t sinking into your shoulder blades.
3. Inhale and as you exhale, lengthen your spine and lift your chest as if you were going to move forward (see Figure).Imagine you’re trying to move forward, but your elbows and hips are glued to the floor.And visualize the space between each vertebra as increasing, lengthening your spine.You should feel this stretch in your abdominals.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck long and in line with the rest of your spine.
• Do keep your shoulder blades down.
• Do pull your belly toward your spine.
• Don’t compress your lower back.
• Don’t think of lifting your chest toward the ceiling; think of your chest pressing up toward the ceiling.