N93 Countess

Stretching back belongs to the basic spiral stabilization exercises and suits beginners too. Execution: stretching. Equipment: poles. It targets back.

Starting position: Stand on both legs with one leg a step in front of the body and straight at the knee. Using both hands, lean against a pole resting beside your front foot.

Now, slouch away from the pole and bend your rear leg to create a maximum arch in the back between your head and the sacrum. Push your arms downward.