Lie on your stomach and use the following steps to stretch your lower back tendons with a gentle extension.
Here's a detailed breakdown:
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Starting Position: Lie flat on your stomach on a comfortable surface, like a yoga mat.
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Elbow Prop: Prop yourself up on your elbows, keeping your forearms flat on the floor. This begins a gentle extension of your lower back.
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Hand Placement: Place your palms flat on the floor near your shoulders. This allows for a deeper extension when you proceed.
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Inhale and Extend: As you inhale deeply, begin straightening your elbows. This further extends your back, stretching the lower back tendons.
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Gentle Stretch: Continue straightening your elbows only until you feel a gentle stretch in your lower back. It's crucial to avoid pushing yourself to the point of pain.
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Hold: Maintain this extended position for approximately three to five seconds, breathing normally. This allows the tendons to gently stretch.
Remember to listen to your body and stop if you feel any sharp or intense pain. This stretch focuses on a gentle extension and should not be forced.
