Flexibility in your Back
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  • 1. Flexibility for the Back By: Megan and Emily
  • 2. Exercises for your back to improve your flexibility
    • Lie on the floor with knees bent and feet flat.
    • Bring one knee toward your chest, using your hands to help.
    • Hold your knee near your chest for ten seconds and lower the leg slowly.
    • Repeat with the other knee.
    • Relax and enjoy the stretch.
    • Note: You can also tuck both legs at the same time if you wish.
  • 3. What is Flexibility
    • Flexibility refers to the ability of a persons joints to move through a full range of motion.
  • 4. How to Increase Flexibility for Your Back
    • The first thing you do is to lay down on your stomach. Your toes need to be pointing down at the floor. You put your hands down on each side of you. The palms should be facing down.
    • The next step is to make an arch by lifting your chest up. You have to move slowly when you do this.
  • 5. continued
    • Then you move to lifting your stomach off the floor. Keep your palms on the floor.
    • Next tilt your head back and inhale for 15 seconds.
    • After you move your head back to being normal and slowly come back down to the floor with your stomach and chest touching the floor.
  • 6. A Stretch for Your Middle Back
    • First you stand up with your hands on your hips.
    • You will twist your torso until you feel the stretch.
    • Hold it for 10 to 15 seconds.
    • Repeat this stretch on the other side.
    • Keep knees slightly flexed.
  • 7. Stretches Back of Leg and Lower Back
    • First you will sit on the floor with your legs straight out.
    • You bend your left knee towards you.
    • Slowly bend forward your left leg forward from hits toward foot of straight leg till you feel a slight stretch.
    • Don’t dip your head forward at the start of a stretch.
    • Hold the stretch for 10 to 20 seconds.
    • Repeat with the other side.
    • Put your straight leg upright, make sure your ankles and toes are relaxed.
    • If you cant easily reach your feet, use a towel.
  • 8.
    • The End