THE TWISTED SQUEEZE FOR BACK TENSION

"THE BEST LIGHTENING ROD 

FOR YOUR PROTECTION 

IS YOUR SPINE"

-Ralph Waldo Emerson 1803-1802

Welcome back for week 3, I hope you have had a chance to try out the past 2 weeks exercises and feel free to send me your comments. This week I have two exercises that I feel should loosen you up if things are tight in the lower back and mid back.

The Squeeze helps with upper back muscle strain and very quickly strengthens your upper back muscles. The second, the Spine twist promotes proper spinal rotation and torso flexibility.

The Squeeze-

· Sit up straight in a chair

· Squeeze your shoulder blades together towards your spine

· Repeat 3 times a day.

Upper Spinal Floor Twist-

· Lie on one side, with your knees pulled up into right angles with your hips and ankles.

· Extend your arms in front of your body, with the palms together.

· Exhale as you reach over your body with the upper arm and down to the floor on the opposite side.

· Keep your legs firmly anchored to the floor so the rotation occurs in the spine and torso.

· Hold for 10 seconds to 1 minute.

· Repeat on the opposite side.

I hope these have been of some help, once again please let me know if you have any others. Don't forget to check out my website for more helpful tips 

Until Next time,
MRScoliosis
www.scoliosisrelief.com