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Draw in abdominal muscles and maintain, crunch forward and lift your shoulder blades of the ball. Hold at the top for 1 – 2 sec. and lower back down to startingPDF | The purpose of this study was to compare the effects of 2 exercise programs, In the ST group, stretching of erector spinae,. Gently stretching after strengthening exercises can help reduce muscle Length of program: This spine conditioning program should be continued for 4 to 6