THE 5-MINUTE ANTI-BACK PAIN STRETCH
5 to 10 Minutes in the Morning.  (You are Done for the Day.)
5 to 10 Minutes in the Evening.  (If you have the time.)
Each time you are re-setting the back.
(Keeping the whole back straight)
Back pain comes from a nerve.  And it is usually a bone or muscle pressing against the nerve.
Let's realign the back, and lets loosen the muscles, and keep the nerves from pain.
 Skip #1 and #2 if you don't need the "beginning stretch."

 
   
1 1. Bend your knees
FEEL YOUR WHOLE BACK
FLAT AGAINST THE FLOOR;
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
2 2. Put your legs up on a chair
Bend your knees
FEEL YOUR WHOLE BACK
FLAT AGAINST THE FLOOR;
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
3 3. THIS IS WHERE YOUR BACK PAIN IS FROM:
YOU HAVE TO STRETCH THE THIGH MUSCLES
Rest Your Knees Against The Floor
Sit on your Heels
You will stretch your Muscles of the Thigh
This is where most Back Pain come from.
Your Whole Back Remains Straight
   
4 4. Put Your Legs Up Against the Wall
Cross Your Legs
Tuck Your Butt against the Wall
This is a good stretch.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
Note:  this is very hard if your back is out of wach.
Gets very easy if you do it every day:
   
5 5. Reverse Your Legs.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
6 GO SLOWLY:  HARD AT FIRST
6. Straighten Out Your Legs Against The Wall
FEEL YOUR WHOLE BACK FLAT AGAINST THE FLOOR.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
Make Sure your Butt it tucked closest to the Wall.
(This position is actually a little hard at first,
but every day it gets easier . . .do the best you can)
7 8. Now Spread Your Legs Against The Wall.
FEEL YOUR LOWER BACK
FLAT AGAINST THE FLOOR.
   
8 8. Sit in this Cross Legged Position Against The Wall
Try to get your Whole Back Against The Wall
Try to tuck your Butt against the Wall.
FEEL YOUR LOWER BACK
FLAT AGAINST THE WALL.
   
9 9. Now, Reverse Your Legs.
FEEL YOUR LOWER BACK
FLAT AGAINST THE WALL.
   
   
11 & 12 11. Now, Spread Your Legs.
Note:  combine it with some light weight revolutions if you wish,
recommendation:  32 light weight revolutions in this position

12.  Now, Straighten Your Legs
Note:  combine it with some light weight revolutions if you wish,
recommendation:  32 light weight revolutions in this position
   

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