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Sit comfortably, with legs slightly apart. Place your palms either side of the sacrum (the lowest bit of the back), without pressing on the spine.
Rub your palms up and down vigorously for 30 seconds. Stop, keeping your warm palms on the sacrum, and breathe in and out three times. Repeat twice.
Place the fingers of both hands along both sides of the spine. Breathe in, pressing gently into the muscles, and make circles on your out-breath, concentrating on each sore spot. Continue pressing and circling for one minute, breathing evenly.
To increase pressure, form a fist and roll your knuckles along your lower back, starting from the sacrum and working up along the spine as high as is comfortable for you.
Roll your knuckles down towards your sacrum again and make slow firm circles over each buttock.
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Hand Analyse)
