Stretch for Back, Waist, and Shoulder Relief

Olympic champion Ma Long performed this movement before competition—and anyone with back, waist, neck, or shoulder discomfort will immediately understand why.

This simple yet powerful spinal rotation stretch:

Relieves tension in the lower back and waist

Improves thoracic mobility

Eases neck and shoulder stiffness

Helps the body relax and reset before training or competition

How to do it:
Lie on your side with your upper leg placed forward, forming a 90° angle between your thigh and lower leg. Use your opposite hand to gently press down on your knee while extending your other arm straight forward. Slowly rotate your body backward, letting the arm guide the motion until your shoulder touches the ground.
Exhale, relax, and return to the starting position. Inhale and repeat.

👉 12 reps × 4 sets
Do it once a day, and you’ll feel the difference in your shoulders, neck, and back.

Perfect for athletes, office workers, and anyone dealing with stiffness or postural fatigue.

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Видео Stretch for Back, Waist, and Shoulder Relief канала Leads Fitness