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The reclining spinal twist should be avoided because the torque movement involved can cause damage to the vertebrae.
This potentially unsafe stretch is performed as you lie on your back and drop your knees to one side while keeping your shoulders on the ground.
To safely relieve tension in the lower back and spine lie on your back and pull one knee into your chest, hold it there with your arms and relax. Breathe naturally. Then after 10 to 30 seconds switch and hold the other knee into your chest.
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