Andrea Metcalf demonstrates alternate side benders.
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Step 2—Alternate Side Benders

While standing or seated, inhale as you drop your head to the side and bend sideways toward the outside of your knees. Allow your chin to roll forward and exhale as you roll your chin to the other side, completing the circle to upright posture. Repeat for 10 breaths, alternating sides.

This exercise focuses on the upper and middle spine.

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