To relieve long-term backaches and spinal related discomfort

Saw this from a friend in my Facebook...



1st move: Lie flat on your back, bend knees and rotate lower body from side-to-side relaxingly without using strength or stressing the muscles. From time to time, pause and massage abdomen and waist to relieve tense muscles. 

2nd move: Almost similar to 1st move, but rotate upper body together. Hands pointing about 45 deg downwards, cannot be straight down, or too high up. Make sure top of head, hips & feet always in contact with the ground when rotating, or else this exercise will not be effective. Again, relaxingly without using strength or stressing the muscles.

This step helps to straighten the spine. If you are suffering from back discomfort, do 2nd step for longer time per session (continuously up to 2 hours no problem).

3rd move: Lie flat on your back. Wiggle your hips up/down, your feet will look like they are in stepping motion. First do with toes up, and repeat. Then switch to toes down and repeat. Those with bad spinal alignment will feel discomfort when doing this move, DO NOT give up, spend longer time doing the 2nd move, slowly across time when the spine gets better, the discomfort from 3rd move will go away. Again, relaxingly without using strength or stressing the muscles.