Spinal Stretch
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The spinal stretch or cat-cow stretch is a yoga pose that focuses on flexing and extending the spine, benefiting the middle back. Begin by getting into a table-top position, palms flat on the ground. On an exhale, round your spine toward the ceiling, pulling your abdominal muscles in tightly (Cat). On an inhale, arch your back, let your belly drop, lifting your head and tailbone (Cow). Repeat for several breaths.