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96 m a s s a g e & b o d y w o r k n o v e m b e r / d e c e m b e r 2 0 2 0 Back, Core, Hips TLC FOR MTs In this active isolated stretch, begin in a lunge with your hip stacked over your knee. With your core engaged and your posture erect, begin to lunge forward. When you reach the end point of this stretch, hold for 2 seconds. Release. Repeat. Begin by sitting on the floor with your knees bent and feet apart. Bring your chin to your chest and round the upper back as you move downward into the stretch. Think about trying to touch your nose to your belly button. You can assist this stretch by gently grasping the lower legs and pulling yourself farther. Hold for 2 seconds, release, and repeat. PSOAS STRETCH SPINAL FLEXION Your 32-Pound Head Wonder why you have upper-back pain? It could be forward-head posture. For every inch of forward-head posture, the weight of the head on the spine increases by 10 pounds. A normal 12-pound head gains 20 pounds when it sits forward on the spine 2 inches. Be body aware, pull your head back over your spine, and focus on alignment.

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