Keep your arms slightly bent at the elbow and try to make a curve with your entire spine instead of only bending your lower back. To get more out of the stretch, straighten your arms fully and lift your hips slightly off of the ground to enter the upward facing dog pose. [3] X Research source
Make sure you don’t lose your balance as you lean backward.
Hold the stretch for 20 to 30 seconds, then repeat on the other side. Do an additional 2 to 4 repetitions per side.
Hold the stretch for 5 seconds, then repeat 5 times on each side.
Hold the stretch for 20 to 30 seconds. Switch sides, then repeat the stretch on each side 2 to 4 times.
Hold the stretch for 2 or 3 seconds, slowly return to a resting position, then repeat on the other side. Do 10 repetitions on each side.
Hold the stretch for 2 to 3 seconds, then return to the starting position. Do 10 to 15 repetitions.
It’s also good to stretch after a workout.
Since you probably won’t have the opportunity to warm up, take it easy when you stretch at work.
You should also consult your doctor before stretching or exercising if you have an injury or a history of heart, bone, or joint issues.
