Modified Sit-Up

Building up your abdominal muscles with help your back. To perform this exercise, tuck your chin to your chest and lift your shoulders off the floor. Hold your fingers out and touch your knees. Hold this position for 5 seconds.

Hamstring Stretch

Your hamstring is located down the back of your leg from your hip to your knee. Stretching your hamstring will provide additional ability to move your back and hips. The hamstring can be stretched while standing up or lying down.

Sitting Up

While sitting on the floor, pull one leg up and place your foot flat on the floor, the other leg should be straight out from your body. Lean toward the knee of your leg that is pulled up. Your other leg should be feeling the stretch.

Straight Leg Raise

This is a great stretch that will help your stomach muscles, as well as strengthen your legs. While lying on your back, pull one leg up and place your foot flat on the floor – your other leg should be straight from your body. Raise your straight leg 8 inches off the floor and hold for 5 seconds. This should be done 5 times and then switch legs.

Leg Lifts

This exercise should be done lying on your side with the leg that is touching the floor slightly bent under you. You can extend an arm onto the floor in front of you for support. Raise the leg that you have straight up in the air about 8 inches. You should do this 5 times with each leg.

Extension Stretching

Stand up straight, bend your knees, put your hands on your lower back and bend backwards from your waist. This position should be held for 5 seconds, and can be done many times throughout the day.

Lower-back Stretch

While standing, bring your knee up to your chest – hold for 3 seconds, and repeat with your other leg. Make sure that you have something to hold onto to keep your balance.

Calf Stretches

Standing in the diagonal posture, place your hand flat on a wall or table. Put your weight on your straight, back leg with your foot flat on the ground. Bend your forward knee until you feel the calf muscle stretch on your straight leg.. This should be held for 5 seconds. Do this exercise 5 times and then switch legs and repeat.

Neck Stretches

Slowly move your chin up and down – you chin should come close to your chest. Do this 5 times. Moving your head from side to side also stetches the muscles in your neck.

Shoulder Rolls

In a circular motion, move your shoulders forward and backward. This should be done for 10 – 15 seconds several times a day.