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    Arch your back challenge

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    Yoga is a great method to maintain back strength and improve flexibility, says Harvard Health Publishing. In fact, they report it is one of the most effective exercises to reduce lower-back pain.

    To prevent injury, perform each movement slowly and deliberately, allowing your body to adjust to each movement. Talk to your doctor before starting yoga to ensure that it's safe for you.

    The following asanas are great at improving lower-back flexibility to arch your back, says Boston University. Once you can easily do the Sphinx, you can progress to the Cobra.

    Don't perform this if you're pregnant or have a wrist injury. Fitness Workouts Back Exercises. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience.

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    Kim is passionate about sharing her knowledge of health and fitness with others. Cobra pose stretches the abs and hip flexors and strengthens the lumbar spine.

    Move 1: Contralateral Limb Raise. Lie on your stomach on a mat with your legs straight and arms extended overhead.

    Your palms should be facing each other. As you exhale, contract your abdominal muscles and raise one arm a few inches off of the floor.

    Avoid arching your back or raising your head. Repeat with the other arm. Contract your abdominal muscles and slowly raise one leg off the floor.

    Again, avoid arching back or lifting your head. Repeat with the other leg. Once you have mastered arms and legs only, lift one leg while simultaneously raising the opposite arm.

    Hold this briefly before returning to the starting position. Perform 2 sets of 10 reps. Kneel on all fours on an exercise mat, with your knees and feet hip-width apart.

    Stiffen your core to keep the spine neutral, avoiding sagging or arching. Slowly extend your left leg, raising and straightening it until it is parallel to the floor.

    At the same time, slowly lift your right arm so that it's parallel to the floor, no higher than shoulder height.

    Repeat with the right leg and left arm. Only raise your limbs high enough so that you can keep your back in a straight position.

    Repeat five to 10 times on each side. Move 3: Hamstring Stretch. Want to join? Log in or sign up in seconds. Submit a new link. Submit a new text post.

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    Breathe through your nose, stretch on the exhale, and your whole body will feel the difference. If it feels uncomfortable, walk your hands further up on the wall and try again.

    Legs should be shoulder width apart, your back straight. Be sure to breathe and stretch your neck on the exhale.

    Inhale, and return to the starting position on the exhale. Inhale and return to starting position on the exhale. Never let the shoulders twist, with one going forward and the other backward.

    Always keep them squared and relaxed. But this time, stretch your head and neck up and let your chest move forward. Your arms should stay completely straight while you arch your back.

    Kneel comfortably on the floor with your spine stretched tall, and your head, neck, and shoulders relaxed.

    Move your hands behind you, fingers pointing up and palms pressing against the small of your back. Gently arch your back and breathe, with each exhale going deeper.

    Slowly extend your left leg, raising and straightening it until it is parallel to the floor. At the same time, slowly lift your right arm so that it's parallel to the floor, no higher than shoulder height.

    Repeat with the right leg and left arm. Only raise your limbs high enough so that you can keep your back in a straight position. Repeat five to 10 times on each side.

    Move 3: Hamstring Stretch. Lie flat on your back near the corner of a wall. Place one leg up on the wall, with the other knee bent and foot on the floor.

    Scoot as close as you can to the wall but stop if your hips start to lift off the floor. Your hips should be resting on the floor.

    Exhale and contract your quads while flexing your foot as you feel the stretch in the back of your leg. Hold for 15 to 30 seconds and then relax.

    Repeat two to four times on each side. Lie on your stomach on a mat, with your legs straight behind you, hip-width apart. Keep your feet flat and don't tuck your toes.

    Your chin will be on the mat. Bend your elbows and rest them near your shoulders, with your middle fingers pointing forward.

    As you inhale, press your forearms into the floor and lift your head and chest off the floor as you draw your chest forward.

    Keep your pubic bone pressed into the floor. Hold for 10 breaths. Exhale as you come back down to neutral.

    Repeat three to five times. Lie on your stomach with your legs straight behind you. Keep your feet straight and don't crunch your toes.

    Place your hands under your shoulders, with the fingers pointing straight. Inhale as you lift your head and chest off the floor, looking up toward the sky as you draw your shoulders back.

    If you're flexible enough and don't have pain, straighten your arms all the way while your pelvis stays on the floor.

    Stop if you experience pain. Welcome to Reddit, the front page of the internet. Become a Redditor and join one of thousands of communities.

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