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Side bending and spinal twisting will help you stretch your erector spinae and spinalis muscles.
You can bend (flex) forward and touch your toes. Bend backwards (extension) or bend the spine left and then right (lateral bending) or rotate the entire body towards the left and to the right without moving your feet. http://erectorspinaegroup.weebly.com/primary-function-of-muscle.html
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