17. Shoulder Shrug.

Why? To strengthen and stretch your shoulders and upper back. How : Raise both of your shoulders as high as you can, as if you were trying to touch your ears. Hold for 5; return to starting position. Relax and repeat 5 times & change to next starting position

STANDING.

Starting Position

Stand with your hips and buttocks slightly tucked under and your shoulders relaxed. Your feet should be slightly apart and positioned directly underneath your hips. Keep your eyes and chin level by trying to focus directly in front of you Use your stomach and buttock muscles to do a slight pelvic tilt, if this makes your spine feel more in balance. As you stand in this position, feel all three curves of your spine in balance

18. Wall Slide

Why? To strengthen your back, hip and leg muscles. How : With your back against a wall and your legs slightly apart, sink straight down slowly into a half-sit. Be sure not to lose your three natural curves. Keep the position for a count of 5 and slowly slide backup. Repeat 5 times & as you get stronger, try to hold the position for a least 1 minute.

19. Calf Stretche

Why? To stretch calf muscles. How : With feet slightly apart, bend your front leg, keeping the heel of your back foot on the ground. Lean forward and loosely grasp a chair, shelf, or table. Hold 20-30 seconds, then switch sides

20. Back Bend

Why? To stretch shoulder, back and hip muscles. How : Stand and place your palms on your low back. Lean your upper body back, without overarching your neck. Hold for a count of 5. Relax and repeat 3 times & return to starting position.

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