Today’s stretching focuses on the spine and is suitable for everyone. I would especially recommend it to cyclists, who are often stuck in one position, with no possibility for a major change of their posture, which makes their muscles prone to stiffening and painfulness.

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1. Cat stretch on forearm (stretching of the cervical area)

The starting position is on all four, leaning on the forearm.

While inhaling, round your spine towards the ceiling. Try to pull your head backwards and push your pelvis forwards, as if you wanted to join your pelvis with your head.

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While exhaling, relax your body. Let your shoulders and the whole length of your spine drop down. Don’t push the spine; just relax it and see where it allows you. Don’t tilt your head back.

Repeat the stretch 6 times.

2. Cat stretch on palms (stretching of the thoracic area)

The starting position is on all four, leaning on the palms.

While inhaling, round the spine between your shoulder blades towards the ceiling. Try to pull your head backwards and push your pelvis forwards, as if you wanted to join your pelvis with your head.

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While exhaling, relax your body. Let your shoulders and the whole length of your spine drop down. Don’t push the spine; just relax it and see where it allows you. Don’t tilt your head back.

Repeat the stretch 6 times.

3. Cat stretch on palms leaning on a step (stretching of the lumbar area)

The starting position is on all four, leaning on the palms propped up on steps, a small box, a rock, etc. Your hands should be a little higher than your knees, but no more than half the height of your thighs.

While inhaling, round your spine towards the ceiling. Try to pull your head backwards and push your pelvis forwards, as if you wanted to join your pelvis with your head.

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While exhaling, relax your body. Let your shoulders and the whole length of your spine drop down. Don’t be afraid to poke your bottom out. Don’t push the spine; just relax it and see where it allows you. Don’t tilt your head back.

Repeat the stretch 6 times.

4. Side bend

Stand with your feet wide apart. Keep to the principles of a correct standing posture, but point the tips of your toes to the side a little.

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Keep your right arm parallel to your body and raise your left arm upwards. Inhale deeply and while exhaling long and steadily, bend your body to the right. While inhaling, get back to the starting position and proceed with the other side.

Repeat the stretch 3 times on each side.

5. Diagonal forward bend

Stand with your feet wide apart. Try to keep to the principles of a correct standing posture.

Point the right tips of your toes about 45° to the right and keep the left tips of your toes pointed to the front. Put both of your palms on your right thigh. Make a 45-degree turn with the upper part of your body, up from pelvis.

While exhaling, bend your spine forwards, sliding both hands down the leg, stopping at the ankle. When you are down, inhale. Then exhaling again, bend your left knee, keeping it pointed to the front, just like the toes.

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While inhaling, straighten your knee and bend the left knee while exhaling. Repeat 3 times. Then slowly straighten up again and repeat the same exercise on the other side.

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