WARNING: Always do these exercises as described below. If sharp pain is experienced, do not continue, cease the exercises immediately and seek chiropractic care.
Try to keep the low back as flat as possible against the floor. It is better to do this exercise on a firm but soft surface, like a carpet. Breathe out when pulling the knee up and breathe in as the leg is straightened. Do not lift the head.
This exercise is very good for stretching the 'hamstrings' and muscles in the buttocks like the gluteus and prirformis. Breathe in a similiar manner as the previous exercise.
It is important that the knees be evenly aligned. lift the head gently and directly to the knees, not to either side. Breathe as before.
Rotate the head in the opposite direction to the knees, producing a full twist of the spine. Do not lift the head. Extend the arm out fully on the side the head is turned in order to achieve a good spinal twist. A variation of this exercise, if you are reasonably flexible, is to use the hand on the opposite side to which the head is turning to pull the knee more towards the head and perhaps down closer to the floor. Breath out when the exercise is performed and in as the knees return upright.
It is important in this exercise to keep the spine perfectly straight.
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