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6. Spinal Twist

The spinal twist is a gentle stretch that can help improve spinal mobility and relieve lower back tension.

How to Do It:

1. Start Position: Lie on your back with your arms extended out to the sides.
2. Twist Lower Body: Bend your knees and bring them to one side while keeping your shoulders flat on the floor.
3. Hold: Hold this position for 15-30 seconds, then switch sides.
4. Repetition: Repeat 2-3 times per side.

فوائد:

• Stretches the spine and back muscles
• Relieves tension and improves flexibility
• Can help with digestion and circulation

Variations:

• Seated Spinal Twist: Perform the twist while seated for a more controlled stretch.