A. Double-leg Stretch
Core and back strength will be improved by this routine.
1. Lie on your back, with your spine and neck in neutral, knees bent, and feet on the floor. Breathe in and pull your navel in tightly. Push your spine against the floor.
2. Lift your knees so that they rise vertically above your hips, return your spine to neutral, and make sure that your knees remain bent in a right angle.
3. Breathe out and extend your legs,toes pointed, so that they form an angle of 45 degrees to the horizontal. Extend your arms so that they are parallel to your legs.
4. Breathe in. While breathing out, move your arms in a big circle over and behind your head, and then round them back, parallel to your legs.
Return to the starting position and repeat five to ten times.
B. Neck Pull
This exercise will strengthen and mobilize the core and back.
1. Lie on your back, with your legs extended and spine and neck in neutral. Place your hands behind your neck at the base of your skull. This exercise will strengthen and mobilize the core and back.
2. Breathe in and pull your navel in tightly. As you breathe out, gently lift your head, shoulders,and back off the mat by rounding your spine and lifting each vertebra in turn.
3. Keeping your elbows in a “V” shape and pointing outward, continue until you have reached as far forward as you can go. Breathe and then reverse the movement until you are lying on the mat again.
Repeat five to ten times in total.
C. Spine Stretch
This routine will stretch the spine and hamstrings.
1. Sit tall on the mat, with your legs extended in front of you and your feet apart.Lift your arms to shoulder level, keeping them parallel to the mat.
2. Breathe in and pull your navel in tightly.Then, gently breathing out, lean forward from your hips, keeping your arms parallel to the mat and your neck and spine in neutral.
3. When you can no longer hold neutral, curve your spine forward while maintaining the arm position. When you are at the limit,gently round your arms down to the floor.
Breathe in and retrace the steps back to the start, lifting your arms first, then un rounding your back to neutral spine, and finally leaning back until your spine is vertical.