Stretching the Lower Back

Standing three feet from the wall, feet together, rock back on your heels, hands on the wall.

In a sitting position, cross left leg over the right bent leg. Hug the left knee to your chest. Twist the trunk of your body and look over your left shoulder. Change legs and repeat, this time looking over your right shoulder.

Lie on your back, knees bent. Hug your shins to your chest.

With your feet on the ground, raise your hips up in the air until the torso forms a flat plane. Hold for 30 seconds. repeat 10 times.

BELOW: Begin with your feet on the ground and your knees slightly bent. Bring your knees to your chest, working against the resistance of your partner. When you can bring them no further on your own, with or without resistance, your partner should then help you by pushing your knees to your chest while you continue to pull.

With both legs extended, your partner leans against your feet as you bend your knees toward your head; then straighten them. For balance your partner should spread their legs and then place their hands on your shins or knees.

Turn right foot out 90 degrees; turn left foot in 45 degrees. Extend arms to your side. Turn torso to the right and bring both arms down to the shin, ankle or floor. Do not bend the knees. Reverse and do the other side.

Sit on the floor, extend left leg straight out front with the toes pointing towards the ceiling. Bring the right foot to the inside of the left thigh. Bend down the left leg until your hands reach the knee, shin, or foot. Tighten the left thigh. Grasp the leg and pull gently with the arms while concentrating on tightening the left thigh. Take 5 breaths then reverse. Work toward eventually bringing the chin to the shin.

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