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Stretches for the Sides of Your Back

Chair Lower Back Stretch

Sit in a chair and bend to the side with the arm bent over the head. Hold this position for 10 seconds, then repeat with the other side.

One Arm Against Wall

Raise an arm and place the palm flat against the wall. Lean toward this arm until you feel tension in the lat muscle. Hold this stretch for 10 seconds and repeat on the opposite side.

Seated Torso Reach

Sit on the floor or on a mat with your right leg stretched out in front and the left leg bent, with the foot pressed against the inner thigh of your right leg. Place your right hand flat on the floor by your hip and reach your left arm over your head and to the right. After holding this position for 10 seconds, repeat the stretch using the opposite legs and arm.

Standing Torso Reach

With feet planted shoulder-width apart, place your right hand on your hip, reaching your left arm over your head and bend your torso until you feels tension along the side of the body. Hold this position for 10 seconds, then switch sides.

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