combre-back stretching

OK ladies!!! boys!! and whoever is viewing my blog! this is an easy and fun way to get your combre (back "stretch") nice and long. here are the steps:
1)start off with a "start" off make a bridge like in this picture here:http://www.advancedbridging.com/gym1.JPG
2) leave it this way for 2-3 minutes everyday
3)after this exercise if you have a bar or something similar do the same exercise that i posted above
4)leave it like this for 5 mins if you cant you may leave it for the longest you can go (push yourself to go a bit longer every day)
5)after this exercise, this really helps ease your back for a bit: lie down on the floor and make a crab type action or a backwards push up and do the same exersice as the push up and sometimes this feels quite nice like a soothing feeling
6) for the final exercise to increase your combre, you have to actually do it and rotate your head and push your head and go back up and continue this 7 times.

HOPE THIS HELPS!!!!