Knee to Chest Stretch
Lie on your back with your knees bent and your feet flat on the floor. Using both of your hand, pull up on one knee and press it to your chest. Hold it for 15-30 seconds. Then, repeat with the opposite leg and lastly with both legs.
Rotation Stretch
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders firmly on the floor, roll your knees to one side and hold for 5-10 seconds. Repeat on the opposite side.
Lower Back Flexibility Exercise
Lie on your back with your knees bent and your feet flat on the floor. Arch your back so that your pubic bone feels like it is pointing toward your feet. Hold for 5-10 seconds and then relax. Flatten your back and pull your bellybutton toward the floor. Hold for 5 seconds then relax and repeat.
Bridge Exercise
Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders and head relaxed on the floor. Tighten your abdominal and gluteal muscles. then, raise your hips to form a straight line from your knees to your shoulders. Try to hold the position long enough to complete three deep breaths. Return to your starting position and repeat.
Cat Stretch
Position yourself on your hands and knees. Slowly let your back and abdomen sag toward the floor. Then, slowly arch your back, as if you are pulling your abdomen up toward the ceiling. Repeat.
Shoulder Blade Squeeze
Sit on an armless chair or stool. Keep your chin tucked in and your chest high. Pull your shoulder blades together. Hold for 5 seconds. Relax and then repeat.
In addition to the exercises listed above, you might also consider trying McKenzie exercises or Williams Flexion Exercises.
|
