How to Create Space in the Spine
First, try it on your partner: Have your partner lie down on the floor (face down) with arms stretching over his or her head as if diving into a pool. Stand by your partner's head, and have your partner grab onto your ankles. Advise your partner to hold on tight! Bend over and place both of your palms squarely on your partner's lower back. Hold your body weight with your arms, rather than down into the floor.
Now, lift your heels up off the floor so that you're standing on tip-toes, and walk your feet back a couple inches (away from your partner's head). If your partner is holding on to your ankles securely, this will stretch his or her arms even farther over head.
By resting your weight on your partner's lower back, your partner's spine will lengthen gently up and out of the hips. Try to lower your heels toward the floor now, providing slightly more traction as you hold the lower back firmly in its original position. Hold this stretch for a few seconds –- it really feels wonderful.
To finish, slowly walk your hands up the sides of the spine (not directly on the spine, but an inch or two to each side of it). It's normal to hear a few pops as the vertebrae adjust themselves under the weight of your hands. Switch places and have your partner try it on you.
It truly feels great to experience some extra space in between each vertebra as your partner gently tractions your entire spine!
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