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• Lie on your back on either the floor or a foam roll, knees bent and head supported. • Engage your lower core muscles to keep the lower back in neutral. • Nod your chin to neutral and maintain that position throughout the exercise, keeping the surface muscles relaxed. • Slowly and under control, lift both arms up over your head, then back down again, making sure that the neck and low back remain in neutral. • Repeat.

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