Lower Back Stretch

Kneel on all fours with your toes pointing backward. Inhale, contract your abdominals, and round your back. Exhale, relax your abdominals, and return to the flat back position.

Sit on a chair with your legs slightly
separated. Exhale extend your upper torso, bend at the hips,and lower your stomach between your thighs.

Lie on your back, flex your knees, and slide your feet toward your buttocks. Grasp behind your thighs to prevent hyperflexion of the knees. Exhale, pull your knees toward your chest and shoulders, and elevate your hips off the floor.

Side Stretches

Standing Side Bend
Stand with your feet shoulder width apart, arms by your sides. Lift your arm straight up, above your head. Bend to your left side, running your left hand down your left leg. Feel the stretch in your right side. Repeat by switching sides. Don't lean forward or backward during stretch.

Sitting Side Bend
This is basically the same stretch as above ,but done seated. Sit on a chair and rest your hands on your thighs. Lift your arm straight up, above your head, bend to the left. Feel the stretch in your right side. Switch sides and repeat.

Sitting Side twist
Sit on a chair, keep your back straight (don't slouch).Keeping your feet fixed on the floor, turn your shoulders to the right and hold the back of the chair with both hands. Feel the stretch. Repeat by turning to the left.

Triceps Stretch

Sit or stand with one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder blade. Grasp your elbow with the other hand, exhale, and pull your elbow behind your head. Hold for 15 seconds.


Sit or stand with one arm behind your lower back as far up on your back as possible.
Lift your other arm overhead while holding a folded towel and flex your elbow. Grasp the towel with your lower hand and inhales as you pull your hands towards each other.

Shoulder Stretch

Bring your left arm across your body and hold it with your right arm,either above or below the elbow. Hold the stretch fo about 30 seconds. Switch arms and repeat.

Upper Back Stretch

Upper Back Stretch
Sit on the floor with knees slightly flexed, upper torso resting on your thighs, elbows under your knees, and your hands grasping your thighs. Exhale lean forward, and pull back on your thighs while keeping your feet on the floor.



Take the hands straight out in front of your parallel, palms facing each other. Twist the wrist inward so that the palms face out and then cross the left arm over the left, bringing the palms together. If their hurts your shoulder or wrists, simply do the move without the twist. Round the back, reaching the arms away from you as you relax the head. Contract the abs and imagine that your stretching up and over an imaginary ball rather than collapsing in the middle. Hold the stretch for 30 seconds and repeat.