You'll strengthen lower, middle and upper areas of the back with this wonderful warm-up. It also elongates and stretches back muscles.

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Directions:

1) Stand tall, feet shoulder-width apart. Place your hands on your thighs for support. Keep your back flat. Breathe in.

2) As you exhale, round your back and feel a stretch throughout your back. Tighten and pull in the abdominals.

3) Relax, inhale and start again.

4) The exercise should be done in one fluid motion. Repeat about 5 times, building to 10.