Fatma - One Two Three

Hey everyone !! I want to share something with all of you.. Its about tips on how to do a simple exercise at home, work, class or etc you go.

First, let's learn some basic lower back exercise at home.
Stretching do's and don'ts

1. do it slowly - no jerky or bouncy movements.
2. don't go beyond the stretch if you feel tightness in the muscles.
3. relax and hold the position for 10-20 seconds
4. remember to breath, slowly and deeply.
5. repeat 6 times for each side of the body.

Second, let's release our tension. Try it buddies..
Tension Release

1. sit up straight in chair
2. tuck your chin slightly and tilt your head to the left, chin toward the right.
3. place your left hand on the upper right side of your head. Gently pull your head to left.
4. Hold for 10 second.
5. switch sides and repeat the exercise.

Next, let's learn about shoulder or chest stretch.
Shoulder or Chest Stretch.

1. sit toward the edge of a chair and place your hands on your hips.
2. squeeze your elbow and shoulder blades together.
3. feel the stretch over your upper chest.
4. hold for 20 seconds

Lastly, it's about upper back.
Upper back stretch

1.  do this stretch standing or sitting.
2. clasp your hand together in front of your chest.
3. reach forward with your clasped hands. Gently drop your head towards your chest.
4. feel the stretch between your shoulder blades
5. hold for 20 second.