Back Extension

Question 1

Cobra stretch

Answer 1

*Change music - lower volume

Arms and legs layout long on the mat
Breathe in for a stretch

Come to the front side of your body
Hands beneath your shoulders
Press up slowly
Carefully lower
*Stretching the front of your body
Press up slowly
Carefully lower

Question 2

Back Extension

Answer 2

*Stand at window
Arms long overhead
Legs straight hip width apart and parallel, point your toes
Squeeze your seat to lift everything up
Pull your right elbow to your right hip and extend overhead
Pull in and reach 20 sec.
*Strengthening your lower back

Switch sides
Pull your left elbow to your left hip and extend overhead
Pull in and reach 20 sec.

Pull both elbows to your hips and extend
Pull in and reach 20 sec.

Question 3

Cat/Cow Stretch

Answer 3

Come to your hands and knees
Drop your head, round your spine up
Gaze at your navel
Arch your back, seat up, chest up, chin up
One more time
Drop your head, round your spine, gaze at your navel
Arch your back, seat up, chest up, chin up
*Nice big stretch