Now in this exercise I’m going to show you how to do it using the wall, okay there’s two versions. I showed to you a version without the wall, and now I’m going to show you a version using the wall as a prop. You’ll need a sticky mat for this exercise; I highly recommend getting a sticky mat. Doing this without a sticky mat is possible if you have a wooden floor that’s not dusty. You don’t want to be on any kind of squishy surface, although in this case I’m a little bit on a squishy surface but I’ll mitigate this using a sticky mat. You’ll need the traction of the mat. Buy a mat, they’re inexpensive. You can get one on my website, you can get them at Walmart, you can get them all over the place. The key with the sticky mat is not buying a fancy one that’s slippery. If you want to buy a fancy one, great, just make sure it’s not slippery, because you need a sticky mat, it needs to be sticky, it needs to be, give you traction. It’s there for that specific purpose, that’s the only reason for these mats, is to give you traction. So, a yoga mat is actually originally called a sticky mat. Use it. Again, it will be your friend; you use it for so many things. Ok, so, here we go. I’m going to lie down on my chest my head opposite to the wall, my feet against the wall, my toes are going to be parallel to the ball of my foot, heels pointing towards the ceiling, and the hands are going to be facing directly forward, the middle finger directly forward, the thumb out to the side, the thumb at the height of just under the pectoral muscle or the breast line. Ok, so I lie down, somewhat face down at this point, I want my feet about an inch to two inches in front of the wall, heels are vertical, hip-width distance apart, on the mat, elbows vertical, elbows out on the side, take them vertical, hands at the correct height. Now, I’m going to straighten my legs, push my heels out. I’m working my quadriceps at about a hundred and twenty percent right now, hard. Now I take my tailbone and I tuck it down towards my heels, and I keep turning it down towards my heels as I start to, I start to press into my hands to push me back towards the wall, my hands push me towards the wall. So the mat goes forward as my body goes backwards. Now, I have to work my legs as strong as I can really hard and my buttocks really hard so I support the core, and I just push up into the wall, and here I am, in my toes, and it’s fairly easy to hold. I’m pushing my heels into the wall and I’m pushing back with my hands, and I just come back down and I rest. Have fun with it.

It’s so easy to do this exercise. Its hassle free, it doesn’t require much space, and you can do this in the privacy of your home. What’s more this exercise relieves lower back pain, upper back pain, neck pain, all sorts of back pains fast. Try it, and see for yourself. To get the free video of today’s featured exercise visit http://www.backpainreliefworkshop.com. Register, and grab the video and all the other videos absolutely free, no hidden charges whatsoever. What are you waiting for? Grab one now, and take your first step to a newer, healthier you.