Pelvic tilt
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Flatten your back by tightening your stomach muscles and buttocks.
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Single knee-to-chest stretch
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Place your hand behind one knee. Pull knee into your chest until a comfortable stretch is felt in your lower back and buttocks. Keep your back relaxed.
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Double knee-to-chest stretch
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Place your hands behind both knees. Pull both knees into your chest until a comfortable you feel a comfortable stretch in your lower back and buttocks.
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Curl up
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Clasp your hands behind your neck to provide support. Tilt your pelvis to flatten your back. Raise your head and shoulders from the surface.
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Lower trunk rotation
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Keep your back flat and your feet together. Rotate your knees.
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Cat and cow pose (lumbar extensors)
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Start on your hands and knees. For cow position (picture on left), extend your head while arching your back. For cat position (picture on right), tuck your chin and tighten your stomach while raising your back toward the ceiling.
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Press-up
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Press your body upward into the position shown. Keep your hips in contact with the floor. Keep your lower back and buttocks relaxed.
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Standing back bend
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Arch backwards to make the curve of your low back bigger.
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Upper body extension
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Support your stomach with a pillow. Clasp your hands behind your back and lift your upper body from the floor. Keep your chin tucked while lifting.
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Prone hip extension
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Keep your knee straight. Lift your leg 8-10 inches from the floor.
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Prone opposite arm and leg lift
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Keep your knee straight. Raise one leg and the opposite arm 8-10 inches from the floor.
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Bird dog (opposite arm and leg lift from hands and knees)
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Start on your hands and knees. Tighten your stomach. Raise one leg and the opposite arm at the same time. Slowly return to your starting position, while keeping your trunk rigid.
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Hamstring stretch
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Place your hands on your toes. Pull your torso forward and end your head toward your knees until a stretch is felt.
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Standing hamstring stretch
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Place your foot on a stool. Slowly lean forward and reach toward your toes until you feel a stretch in the back of your thigh.
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Neck strengthening (isometric extension)
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Using light pressure, place your fingertips on the back of your head. Resist bending your head backwards.
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Side neck bend
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Sit with your back straight. Place your arm across your body. Then tilt your head in the same direction. Keep face forward throughout. Then repeat with opposite side.
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Upper chest stretch (pectorals)
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Place your arms in a "T" shape on doorframe. Learn forward until you feel a stretch. Slide your arms up into a "V" shape and repeat the stretch.
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