Back Progam
1) Single Knee To Chest
Lie on back and bring one knee to chest. Hold & stretch with hands. Extend this leg & repeat with the other. Repeat this sequence holding the stretch each time.
2) Double Knee To Chest
Lie on back. Bring both knees to chest. Hold & stretch for count of 5. Straighten knees out. Repeat.
3) Pelvic Tilt
Relax on back with knees slightly bent up. Tighten the muscles of the lower abdomen and buttocks at the same time so your back flattens against the mat. Repeat.
4) Rotation
Lie on back with knees bent up and feet flat. Slowly rotate knees first to one side then the other. Repeat
5) Thoracic Stretch
Crouch on knees with arms straight out in front of you. Push chest to floor & reach forward at the same time. Hold stretch. Relax. Repeat.
6) Side Stretch
Position yourself as shown. Reach as far as possible to one side while keeping chest as low as possible. Stretch. Perform in other direction. Repeat.
7) Cat Stretch
Get up on hands and knees. Let your back sink down and sag. Now arch up and stretch. Repeat.
