Faʻaloaloa o maso o le pito i lalo

Stretching the lower back — technique exercises:

1. Sit on the floor. Put the cushion under the lower back. Fold your arms across your chest, pinch shoulder blade. This will be your initial position.
2. Raise your hips, moving the weight on the roller, as shown in the figure. Turn to each side alternately, moving the weight left and right, as shown in the figure. At the end of each turn delay of 10-30 seconds.