Bend the knee, relax the back

The seated knee squeeze is a simple exercise you can do first thing in the morning to relieve a stiff back or after sitting for a long time. Being sedentary can cause your joints and muscles to stiffen, so use this move to loosen your back, helping it feel more pliable.

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1 Sit upright in a chair with one leg bent and your heel resting on the edge of the chair. Interlock both hands, and grasp your raised leg around the middle of your shin bone. Inhale and sit as tall as you can.

2 Exhale and slowly round your entire back by pulling your knee to your body. Keep your heel flat on the chair, and tuck in your chin, tipping your forehead to your bent knee. Hold this position for 30 seconds as you relax and breathe deeply. Repeat this exercise with the other heel on the chair.

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-- Karen Voight