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Exercises range amplifier is a great way to strengthen the muscles around the spine and prevent fractures. And, most importantly, all you need is a flat surface, pillows and towels. Hi, this is Vivian. You may be wondering why IBЂ ™ m of the folded towel and pillow. ThatBЂ ™ that IBЂ ™ m going to show you an exercise that will benefit your spine. ItBЂ ™ with exercises that strengthen muscles around the spine, and as you know, it's something that can prevent a terrible spinal fractures. It can also help you to increase bone density in the spine. So IBЂ ™ going to show you how you can use these simple tools BЂ "Yes, folded towel and pillow BЂ" to strengthen your back and get those muscles back working for you. I love to do spine amplifier somewhere in my house, but I particularly like in my backyard. Now I'm here on a wooden deck, which is very hard surface, so IBЂ ™ m using exercise mat to soften the floor. You can do this in any room of your home, on the floor or carpet, and, of course, for convenience, you can also use the exercise mat. ItBЂ ™ s completely up to you. Now let me show you how to start. But first, I want to tell you that there are two steps to this exercise. The first step beginnerBЂ ™ s. Once you get used to it you can, so to speak, move to a more advance level. In both cases you start with a folded towel on the floor here, where you rest your forehead. Then, take a pillow and put it at the hip bones, so you can rest on it comfortably. Now IBЂ ™ m in a position to start beginnerBЂ ™ s level of amplifier range. YouBЂ ™ notice that IBЂ ™ m barefoot, but you can wear shoes if you want, or socks. This doesnBЂ ™ t make a difference. So to begin, place a towel on his forehead like this, and then put his hands along the body. Then lift your head, as it is, and count to three. One, two, three, and lower your head again. IBЂ ™ will show you again, so you see it. Raise your head, count to three BЂ "one, two, three BЂ" and then lower the head. As head raised dozens of times, and thatBЂ ™ s considered one set. Now break between them, and do three sets of ten lifts the head of each. For advanced Amplifier spine, you start as well as at the beginning. Put your head on a towel, put your hands along the body, and now raise your head, lift your legs and move your hands forward, you see the plane. Count to three and go back. Now relaxing at the expense of three, and do it again. IBЂ ™ will show you how. Now count to three lasix buy others, and start all over again. Again, one, two, three, and others, two, three. Do ten repetitions of this exercise and thatBЂ ™ with one set. I recommend you do three sets of ten counts each. So this exercise ridge amplifier. I recommend you do so at least three times a week. I do it three times a week, and I really feel great after that. And if you follow our Save the bones program with this exercise, youBЂ ™ re actually on track for strong and healthy bones naturally. So I hope you enjoyed the exercise. Im glad you watched it, and hope to see you soon. If you enjoyed this article, click "I like" on Facebook.