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Step 1
Wear comfortable clothing. Avoid wearing clothes that are too tight or restricting. The c-spine stretch requires fluid movement. Also, don't wear anything overly baggy that can get in the way. Athletic shoes are acceptable, but bare feet are most likely the best choice.
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Step 2
Take a seat on the floor. When doing the c-spine stretch, use an exercise or yoga mat. Sit in an upright position with your legs stretched out in front of you. Spread your legs hips-width apart. Raise your arms and reach them out as if you were sleepwalking.
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Step 3
Be mindful of your breathing. Inhale and exhale through your nose. Take in deep breaths filling your lungs and expanding your chest.
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Step 4
Activate from your core. To do the c-spine stretch, contract the muscles in your abdominals, buttocks, and back. Lower your head and curl your body into the shape of the letter c by reaching toward your feet as you exhale. You should feel a good stretch, but no pain. Only stretch as far as you can go. Honor your body's limitations. Inhale as you return to original position. Repeat as desired.
