Tighten your abdomen and buttock muscles. Press your lower back onto the floor (a small and subtle movement). Hold 5 seconds, release. Repeat 8 times.
 

Drop both knees to one side while rotating your head to the opposite side. Hold 5 seconds. Repeat 8 times, alternating sides
 

Double Leg Pull
This stretches the lower back and buttock muscles.

Gently pull both knees to your chest. Hold 5 seconds, the return to the start position. Repeat 8 times at first and build up to 20 repetitions.

Without arching your back, slowly raise your hips upward. Make it a straight line from knees to shoulders. Hold for 5, lower, repeat 8 times.
 

Cross your arms loosely, and tuck your chin in. Tighten your abdomen and curl halfway up directly in front of you. Hold for 5, curl down, repeat 8 times.
 

Press your back upward by tightening your abdominal and buttock muscles at the same time. Allow your head to drop slightly keeping your hands and knees still. Hold for 5 seconds, return to the start position, do 8 times.
 

Allow your stomach and the muscles of your buttocks to
relax and let your back sag. Be sure to keep your weight
evenly distributed; don’t sit back on your hips. Hold for 5
seconds, return to the start position, do 8 times.
 

Stretch one arm straight out in front of you. Don’t raise your head and don’t let your back sag. Hold for 5 seconds, return to the start position, do 8 times. Alternate arms.
 

Extend one leg straight out behind you and hold it parallel
to the floor for a count of 5. Don’t let your head, back or
stomach sag, and try not to arch your back. Hold for 5
seconds, return to the start position, do 8 times. Alternate
legs.
 

With your back against the wall, legs slightly apart,
sink straight down slowly as if sitting in a chair. Be
sure not to lose your neutral curves. Hold for 5
seconds, slowly slide back up. Repeat 5 times. As you
get stronger, try to hold for 1 minute.
 

Feet slightly apart, bend your front leg, keeping the
heel of your back foot firmly on the floor. Lean
forward and grasp a chair, or table. Hold 30 seconds,
switch legs.

Put 1 foot up on a chair. Keep the elevated leg and
back straight, bend forward slowly as if trying to meet
your knee with your head. Hold for 5 seconds, do 8
times. Switch legs.
 

Relax your shoulders and keep your head level to maintain all 3 natural curves.

Stretch your arm overhead and slowly bend to the opposite side. Don’t twist.
Hold 5 seconds, return to start. Repeat 8 times. Switch sides.
 

Relaxing your neck, curl down slowly. “Hang” for a count of 5 and curl up slowly. Tighten your abdominals and use your back muscles. Bring your head up last. Repeat 8 times. Return to start.
 

Tuck your chin in, keeping your eyes level, rotate your head so that your looking over 1 shoulder. Hold for 5. Return to start. Do 8 times. Switch sides.
 

With shoulders relaxed, tuck your chin in slightly. Tilt your head so that your ear is over your shoulder. Hold for 5. Return to start. Repeat 8 times, switch sides.
 

Raise both of your shoulders as high as you can, as if you were trying to touch your ears. Hold for 5, return to start. Repeat 8 times.
 

Slowly pull a bent knee to your chest while keeping the other knee and the lower back pressed against the floor. Hold for 5 seconds, return to the start position, do 8 times. Remember to breathe and relax.
 

Keeping your lower back pressed against the floor, raise the straight leg until its level with the bent knee. Hold for 5 seconds, return to the start position, do 8 times. Switch legs.