The exercises which will be used to lengthen your spine include the following:

· Stretches

· Hanging

· Swimming

• Stretches

Cobra Poture:-

Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your spine up leading with your chin. Arch as far back as possible. Each repetition should last between 5-30 seconds.

Super Cobra :-

Start with your arms perpendicular to the floor, and the spine arched (the end position of the cobra). Now bend your hips and bring your body up into an inverted ”V‘ position. While you are doing that, tuck your chin against your chest. Return to the original position. Each repetition should last between 10-20 seconds.

Cat Stretch :-

Get on your hands and knees with your arms locked out. Inhale as you flex your spine down and bring your head up. Exhale as you bring your spine up into an arched position while bringing your head down. Each repetition should last between 3-8 seconds.

Basic Leg Stretch :-

Sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees as straight as possible. Now move into reaching for the toes on the other leg. Be sure to keep your spine straight and move from your hips. Do not arch the upper spine. This stretch works both your spine and legs. Each repetition should last between 6-15 seconds.

The Bridge :-

Lying down with your knees bent and feet flat on the floor as close to your butt as possible, grab your ankles and hold onto them while you raise your hips up and arch your spine,lifng your abs towards the ceiling.

Lift your abs as high as possible. Go back down. If you can‘t hold onto your ankles, keep your arms to the side and use them to help push yourself up. Each repetition should last between 3-10 seconds. This stretch may be hard to do at first, but be persistent even if you can‘t do it completely right at first.

The Table :-

Sit down on the floor with your legs straight. With your torso straight, place the palms of your hands on the floor next to your butt. Then tuck your chin against your chest.
Now bring your head back as far as it will go.

While doing that, raise your body so that your knees bend while the arms stay straight. The torso and upper legs will be straight and horizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will be the shape of a table.

This is another hard stretch for some. If you can‘t do it right away, just do the best you can, eventually you will be able to do it with ease. Each repetition should last between 8-20 seconds.

The Bow Down :-

Stand with your hands on your hips. Keep your hands on your hips and bend forward as far as possible, leading with your head. Don‘t bend your knees and keep your chin off of your chest. Each repetition should last between 4-8 seconds.

The Yawn :-

Standing up with hands held together behind your neck, bend your head upwards and back as far as possible. Each repetition should last 5-15 seconds.