4. Overall relieve
Spread your legs and place your hands on your knees. Slowly, start to roll one vertebra at a time. Begin by releasing the cervical spine, then the thoracic and lumbar spine and reach to the ground. Try to touch the ground with your fingertips. Stay in the position for a moment. Then gradually begin to rise from the lumbar spine through the thoracic spine and then straighten the cervical spine. When rolling the spine, you should feel each vertebra, one after another, release downward. This also applies for straightening of the spine upward. When practicing this exercise on a wheelchair, make sure the chair is secured against slipping.