Back Techniques

Upper back tension release 

    1. Lay on the ground, preferably on carpet or a yoga mat, bend knees 90 degrees with feet flat on the floor
    2. Place thePnut on one side of your spine - parallel to it - between your shoulder blades
    3. With your core contracted, hands across your chest, keeping head straight, 
    4. Elevate your body just enough to feel pressure on your back, hold it for 3 seconds and gradually come back down
    5. Once you have done about 5 or 6 repetitions, move the Pnut up/ down about 1 inch and repeat previous steps.