What Engage your glutes and core to slowly lift and lower your body. Why Stretch the lower back to alleviate pain caused by carrying a heavy pack.
SETS 3 DURATION 5 to 10 breaths REST 2 breaths
1 Lie on your back with your knees bent and shins vertical. Heels should be hipwidth apart. Let your arms rest by your sides.
2 Lift your lower back off the sleeping pad, keeping knees,
hips, and shoulders aligned. Hold for three breaths.
3 Lower slowly to the ground (try to visualize your back uncurling one vertebra at a time, starting at your neck). Repeat.