- 1). Place a padded mat on the floor. Lie across its length on your back, with legs fully extended and toes upright. Raise your knees and grasp the crook of your knees with both arms. Slowly and gently pull both knees toward your head, over your chest. Keep your lower back firmly planted on the floor. Hold your knees in this position for 10 to 30 seconds, without experiencing pain. Repeat the procedure several times. Perform the same maneuver one leg at a time, if you wish, alternating between both legs several times.
- 2). Lie flat on your back. Try to bring both knees up evenly toward your chest without using your hands, and hold this position briefly. Now tilt both knees to the left and let them drop as far as you can without feeling any pain. Hold the position for 30 seconds. Raise them back up and let them drop to the right for 30 seconds. Try to keep your lower back level and flat on the floor as you slowly twist.
- 3). Get on your knees and hands, in an all fours position. Plant your hands directly under your shoulders, with your knees as wide as your hips. Keep your neck straight and in line with your back with your face tilted down. Flatten your back out, then begin to arch it as high as you can, while pulling in your abdominal muscles. Hold the position for a few seconds, then relax and let your back dip in the opposite direction. Hold the position for a few seconds then relax. Perform the arch up and arch down as many times as you feel comfortable with.
- 4). Stand fully erect with your knees mildly bent, and feet planted at a hip-width apart. Lift both arms out in front of your face to about the height of your shoulders. Lower your chin to your chest and pull your stomach muscles in. Make the outside of your back curve outward and pull your hips in, creating a C-shape with your body. Push your arms forward until you can feel your shoulder blades separate and cause resistance. Repeat the exercise several times, or as many times as you feel comfortable with.
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