Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Hold the stretch position for a minimum of 20 seconds.
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Male Speaker: Lie face down and bring your hands close to your shoulder while bending your elbows. Now looking straight ahead raise yourself upward by straightening your arms. At the same time keep your hips firmly down. Low yourself and relax.

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