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Back Stretch

Back Stretch Phase 1Stretch 1

  1. Kneel on all fours so that your hands, knees and feet are all touching the ground.
  2. Making sure there is no pain in the knees, sit back onto your heels, feet lying flat so that your toes point out behind you.
  3. Lean forwards so that your chest touches your thighs and your arms are straight out in front of you.
  4. Hold for five deep breaths.
  5. Now try to push your arms further in front and hold for five deep breaths.

Back Stretch 2 Phase 1Back Stretch 2 Phase 2Stretch 2

  1. Sit on the floor with your legs crossed.
  2. Lean forwards, bending each vertebra at a time, pushing from the lower back.
  3. Hold and slowly take 5 deep breaths.
  4. Now try to push your hands out in front of you.
  5. Slowly sit back upright, bending each vertebra at a time.
  6. Place both hands underneath the left knee and bring your chest down towards the left thigh.
  7. Hold and slowly take 5 deep breaths.
  8. Slowly return the centre lean over the right knee and bring your chest down towards the right thigh..
  9. Hold and slowly take 5 deep breaths.
  10. Return to the centre, lean forwards trying to push your hands forwards, feeling for any improvement.
  11. Hold and slowly take 5 deep breaths.
  12. Change the crossing of the legs and repeat the sequence.