RAISING AND LOWERING THE ARMS WHILE BENDING SLIGHTLY FORWARD

This final warm-up is designed to relax all of the muscles that help your spine bend forward. We have the tendency to tense or grip our bodies throughout our day, making us uncomfortable and prone to back spasms. This exercise will help you release spinal tension.

  1.   Before beginning, breathe deeply 4 times, and focus on relaxing your muscles.

  2.   Stand with feet shoulder-width apart, bending slightly forward, rounding the back with your knees bent.

  3.   Allow your arms to hang loosely at your sides.

  4.   With the fingertips of one hand, trace the length of your body, all the way up.

  5.   Finish with that hand reaching toward the ceiling.

  6.   Slowly lower your arm, bending your elbow and relaxing your shoulder muscles as your arm comes down.

  7.   Return to your starting position, and begin again with the opposite arm.

  8.   Repeat 16 times, alternating arms each time.