Hug a ball for simple, relaxing back stretches

Here’s an easy stretch to do with a stability ball. This move makes your back feel great and is appropriate for everyone, regardless of age or fitness level.

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1 Stand up tall and hold a stability ball with your navel against the center of the ball. Place your hands on top of the ball, pressing it into your waist. Inhale and lift your spine upward.

2 On an exhale, bend your knees slightly, drop your chin and move your navel toward your spine. Spread your shoulder blades apart, moving them away from the center of your spine. Round your entire back, wrapping as much of your body around the ball as possible. As you breathe, hold this position for at least 30 seconds. To come out of the stretch, slowly uncurl your body and stand upright. Repeat throughout the day whenever your back feels tight or stiff.

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-- Karen Voight