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1. Lie on your back and bring your knees to your chest in a fetal position. This stretches your erector spinae and quadratus laborum. 2. Lift one knee to your chest and grab it with your arms. Let your other leg remain on the floor. Switch legs and repeat. This stretches your hip flexor muscles. 3. Lean sideways into a wall keeping your pelvis stable. Bend sideways not forward. This may help if you have a disk that protrudes sideways.
4. Sit in your chair and slowly twist sideways maintaining a neutral spine throughout. This may relieve pressure on your disks. 5. Lie on your stomach. Raise your right arm and your left leg. Raise your left arm and right leg. This "Superman" exercise strengthens your erector spinae and quadratus laborum in your back. 6. Roll over onto your hands and knees. Lift your upper back and stretch resembling a "mad cat". Hold this stretch for 3 seconds. 7. Stand with your right hand against a wall. Grab the top of your left foot with your left hand. Bend your left knee until you feel a stretch in your left quadriceps. Switch legs and repeat.
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