- Grasp a rolled-up newspaper shoulder-width apart, with the backs of your hands facing up. Bend from a straight back and go to your knees. Let your arms hang loosely.
- Now pull the newspaper all the way to your chest. Pause briefly and slowly release.
- Important: keep tension in the abdominal and back muscles.
- Ten times, short break, three times in total.
Effect: loosens the neck, strengthens the lower back.
