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Base of spine rocking

This exercise stretches and mobilises the spine.

Lie on your back and bring one knee up after the other to avoid putting a strain on your back. Cross your lower legs, and hold your legs under your knees, rocking gently backwards and forwards to a count of 10, breathing out as you rock backwards. Don’t tilt too far back to ensure the rocking centres on the junction between your low back and your sacrum. At any stage in this exercise you may hear some small clicks as your spinal joints adjust; this is a normal feature of spinal decompression.

Now bring your knees higher towards your chest, this time ensuring that the pressure centres on the low back, rocking gently back and forth to a count of 10.

Next, bring your knees further up over your face, ensuring that the pressure centres on the mid back and rib cage, rocking gently for another count of 10. Be careful not to roll too far up onto your head and neck.

When you have finished, bring your feet back down to the mat one after the other.

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