Following is an excellent article by NYIA instructor Valerie Ghent about the Phoenix Stretch. I use the Phoenix Stretch daily as a method for treating my lower back pain, pain that is related to traumatic injuries sustained in the past, as well as to the inevitable vicissitudes of old(er) age, and particularly after I have been sitting for hours studying Chinese herbology at MCPHS/NESA. (The laptop is both a boon and a bane of modern-day living!) As you will read in the article, Ms. Ghent's recovery was also brought about through acupuncture and martial arts practice (and I would not be surprised if Chinese herbology had a role to play, as well.) Pay close attention to the "Key Points" described in the article, and to the suggestion to use a chair or low bench if wish. Breathing "into" to lower back is something that you will learn to do in time. I think that you will find the Phoenix Stretch to be an invaluable addition to your daily routine.
https://www.internalartsinternational.com/free/phoenix-stretch/
https://www.internalartsinternational.com/free/phoenix-stretch/
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