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Exercise 1

To the 1-2-3-4-5 count get a little further each count. As below and try to tighten up the bend. As shown in the picture is a good start.

Holding the hands as in the picture will give you steadiness and will also help you with the bend as you arch the back.

Initially, you will find it easier and get a better bend if you use furniture to hold on to. You might also prefer to stand in a doorway and reach back to grasp the door frame since this will give support. In your mind you are trying to tighten up the bend and get the head back to try to touch the seat and this will happen in time.The hands will give steadiness and will help you with the bend.

Arch the back and then reach the head back to try to touch the seat to the 1-2-3-4-5 count. Repeat 15 times.
After the exercise do a frontbend exercise .

If you have difficulty with exercise 1 a good pre-exercise is to learn to do the splits. Then bend backwards as much as you can to the count of 1-2-3-4-5 and hold. Do 20 repeats with each leg. It will make things much easier when you begin with the backbends.