2. Knee-to-Chest Stretch
This move helps loosen the glutes and lower back while improving flexibility in the spine.
How to do it:
- Lie on your back with both legs extended.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 20 seconds, then switch legs.
- Repeat twice on each side.
3. Spinal Twist (Vertebral Stretch)
This gentle rotation is excellent for easing tension in the spine and relieving pressure caused by conditions like sciatica.
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