Hamstring Stretch

Starting position: Lying on your back, knees bent, feet on the floor, arms at your sides.

1. With both hands, pull your right knee up toward your chest. Take a jump rope or towel and place around the ball of your right foot.
2. Keep your left knee bent and foot on the floor. Extend your right knee, pulling gently on the jump rope or towel so that you feel a stretch in the back of your thigh and calf.
3. Hold for 20 seconds, then return to starting position and relax.
4. Repeat the exercise with the left leg.

Do exercise 3 times

NOTE: For those who need more of a challenge, straighten the knee of the foot on the floor.

Hip Stretch

Starting position: Lying on your back, knees bent, feet on the floor, arms at your sides.

1. With both hands, pull your right knee as close to your chest as possible. (If you have arthritic knees, pull your knee up with your hands under it.) Keep your left knee bent with your left foot on the floor.
2. Hold for 20 seconds, then return to starting position and relax.
3. Do 3 times, then do the exercise 3 times bringing your left knee to your chest
4. After doing the repetitions, pull both knees up to your chest and hold once for 20 seconds, then relax.

NOTE: For those who need more of a challenge, straighten the knee of the leg on the floor to intensify the stretch

"The Bridge" Position

Do not perform this exercise if you are experiencing neck pain.

Starting position: Lying on your back on the floor, knees bent, feet and elbows on the floor, arms extended out to steady yourself.

1. Flatten your lower back against the floor by tightening the muscles of your abdomen and buttock.
2. Lift up your hips and lower back to form a straight line from your knees to your chest.
3. Hold for 20 seconds, then return slowly to starting position and relax.

Do exercise 3 times

Cat Stretch

Starting position: On your hands and knees on the floor, hands under shoulders, knees under hips, feet relaxed, eyes looking at the floor.

1. Arch your back, pushing your stomach toward the floor as far as it is comfortable. Tuck your chin in and look at the floor.
2. Hold for 10 seconds, counting aloud, then relax.
3. Round your back, pushing it toward the ceiling, and drop your head toward the floor.
4. Hold for 10 seconds, counting aloud. Maintain a rounded back as you do step 5.
5. Sit back on your heels, stretching your arms out in front of you as far as possible.
6. Hold for 20 seconds, then relax.

Do exercise 3 times

NOTE: A pillow or cushion placed under your knees or behind your knees may be helpful if you have arthritic knees

Lower Trunk Rotation

Starting position: Lying on your back, knees bent, feet on the floor, arms extended out to steady yourself.

1. Slowly roll your knees to the right as close to the floor as possible. Keep your shoulders on the floor as much as possible.
2. Hold for 20 seconds, then roll to the left side.
3. Hold for 20 seconds, then return to starting position.
   

Do exercise 3 times

NOTE: For those who need more of a challenge, bring both knees up toward your chest, lifting your feet off the floor until knees are over hips. Roll your knees to the right, and then to the left. Make sure your back stays flat to the floor.