While slowly raising the top part of your body, keep your pelvis flat on the floor.
Allow your back to arch.
Raise the top part of your body as far as you can without feeling discomfort or pain.
If you are able to, straighten your arms all the way.
Hold this position for 10 seconds and then repeat.
Superman
Lie on your stomach with your face down.
Extend your arms in front of you and raise your shoulders while holding yourself up.
Hold for 30 seconds and then return to the start position.
Repeat this exercise ten times.
Standing Back Extension
Stand and put your hands on your low back.
Slowly arch your body backward as far as you can without any pain or discomfort.
Hold this position for three seconds and then return to the start position.
Repeat this exercise five times.
Piriformis Stretch
Stand and put your hands on your low back.
Slowly arch your body backward as far as you can without any pain or discomfort.
Hold this position for three seconds and then return to the start position.
Repeat this exercise five times.
Cat and Dog
Start by kneeling on the floor with your hands on the floor.
Raise your stomach upward and arch your back while tilting your head downward.
Hold this position for 30 seconds.
Return to the start position and this time arch your back in the other direction and lower your stomach toward the ground while tilting your head upward.
Hold this position for 30 seconds and then return to the start position.
Repeat this exercise 20 times.
Knee to Chest
Lie on your back with your legs and heals together.
Raise your right knee and pull it toward your chest with your hands.
Hold this position for 30 seconds and then return to the start position.
Do the same exercise using the left leg.
Repeat this exercise 10 times alternating legs.
Body Flexion
Start with your knees on the floor and have your hands across your stomach.
Slowly lean forward and have your body move forward while keeping your head off the ground.
Your arms should be extended on the ground in front of you.
Hold this position for 30 seconds.
Repeat this exercise several times.
Runner’s Stretch
While in a sitting position with your legs extended and your feet together.
With your hands flat against the ground, slowly start to extend your arms in front of you as far as you can without any discomfort or pain.
Hold this position for 30 seconds and then relax.
Repeat this stretch ten times for each leg.
Advanced Reach
Start out by kneeling on the floor with your hands on the floor.
Raise your right leg backward while at the same time raising your left arm up reaching in front of you.
Hold this position for ten seconds.
Return to the starting position.
Repeat the same exercise using the left leg and right arm.
Do this exercise ten times alternating legs and arms.
Hyper Extension
Lie on your stomach putting your hands behind your back.
Raise your chest and feet off the ground holding this position for 5 seconds.
