Spine flexion & extension (Perform this for 2 minutes or aim for 5-10 repetitions )
For this movement keep your legs straight and slowly segment your way down, then back up. At the top add a back bend and repeat this sequence as suggested above as often as you can throughout the day to take a mini movement break.
You can play with the tempo with slow movement, pauses in the base as well as faster repetitions. You can also add load such as holding a dumbbell, KB or barbell for the spine flexion. For the spine extension, you could challenge this by taking your arms up and overhead, however you don't want to feel this loading in your lower back so think about expanding from the mid upper back as much as possible.
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