i've been doing the one where you lay on your back, and pull your knee into your chest...supposed to stretch the ass and low back...2-3 times a day...once right after waking...i either do some mobility stuff or spend like 2 minutes on the elliptical to get blood flowing...and then do a quad/ham/low back/priformis/it stretch..
i'm not sure that it will "give" you an arch...i think that comes naturally....
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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