Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「LENGTHEN + DECOMPRESS YOUR SPINE ✨✨✨ After a massive day, gravity can really start to take its toll on your spine (especially if you suffer from poor posture!) 😵 This is an amazing flow that will give your spine a good stretch and re-set 👊🏼 👉🏼 Hold each position for 10 long deep breaths 1. RAGDOLL A nice way to start you flow simply because your spine can begin to relax & release (you are upside down & gravity is now working to decompress your lower back vertebrae). TIP! >> Rock side to side & COMPLETELY let go of your upper body tension with deep breaths. 2. RAGDOLL WITH PEC RELEASE In Ragdoll, link your hands behind you and then aim to straighten your elbows. If you have the mobility, aim to guide your arms overhead. TIP! >> Breathing is really important for this one! 3. SEATED SIDE STRETCH My absolute favourite for releasing lower back tightness & improving ‘side body’ mobility. Sit right up on your sitting bones, if you can’t, raise your bottom by sitting on a firm pillow or folded blanket. TIP! >> as you reach over, aim to turn your chest up to the sky & look up! 4. PUPPY POSE A great way to release tension in your upper vertebrae. Reach your fingertips forward & press armpits to the ground. TIP >> To increase the stretch, rest your chin on the mat & look forward. 5. COBRA + UP DOG Perfect for opening the front body (especially if you have been sitting all day!) In both variations roll your shoulders back, lift through your chest & squeeze your bottom to protect your lower back. 6. HALF BOW + FULL BOW In both variations, lift through your chest, grip your hand on the inside of your foot with thumbs up & KICK your foot into your hands firmly to get extra lift! . With all the extra space between your vertebrae, you might even feel a little bit taller after this flow! ENJOY! 😘 #backmobility #lowbackpain #stretching ab♥️x . Try this follow-along class on my app Fresh Body Fit Mind! 🙌🏼 On iPhone & Android ☺️ . Music: Arc - Yoste」4月10日 21時04分