Bird-Dog is a useful stretch for building core strength and relieving tension in the lower back
Start with the knees on the floor, making sure that the shoulders are over the hands, and the hips are over the knees. Tighten the abdominal muscles and extend one arm straight forward at shoulder level. Lift and extend the opposite leg straight out from the hip. Tighten the muscles and hold this position for 15 seconds. Return to the start position and repeat with the opposite arm and leg. Perform 5 repetitions on each side.
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