Start this exercise by standing in a tall but relaxed position. Your spine should be straight, but you shouldn’t be tensing any of your muscles. Your feet should be shoulder-width apart. Make sure you have plenty of space to move and turn for this exercise. Bring your fingers into a fist for added stability. Your elbows should be tucked in to your sides, and your forearms extended out directly in front of the elbows. Slowly twist at your waist so that your upper body turns as far to left as you can push it without any pain. During your twist, your feet should stay planted and your lower body should not move. Hold this twist for a deep inhale and exhale. After you exhale, slowly bring your body back to center before repeating the twist to the right side of your body. Just as with the left twist, your lower body should not move as you twist. Hold this position for one deep breath before returning to center. If you do not experience a crack during your first set of twists, repeat the stretch a couple more times. Try twisting a little further to each side as you repeat the stretch. If you don’t feel a pop within 2-3 twists, stop and try a different method.
قف مفرود القامة في مساحة كافية لتتحرك بحرية. اثنِ مرفقيك وشبك يديك أمامك. لف بجذعك لليسار قدر الإمكان. الوِ جزعك إلى أقصى اليمين. كرر هذا التمرين من 2-3 مرات.