Stand on one leg with your knees slightly bent and hold a dumbell in each hand.
Start bending at the hips and extend your free leg behind you (or rest on a bench).
Lower your torso until you are parallel with the floor.
Return to the starting position and repeat with the other leg.
General Low Back Posture stretches
Knee to Chest
Lying on back, knees bent with feet flat on the floor.
Cross one ankle onto opposite knee.
Bring the knee (that is under the ankle) straight up towards the same side shoulder to feel a stretch in the buttocks.
Hand Heel Rock
Begin on hands and knees. Sit back onto feet and lower down into a ‘prayer’ position.
Relax and breath.
Return up onto all fours then lower pelvis down into a ‘serpent’ position, relaxing spine into a gentle arch.
Hold, return to all fours and repeat.
Seated Palm Trunk Rotation
Sit on a chair, or legs crossed on the floor.
Place one arm behind the body or hold onto back of chair if you are on a chair, and opposite hand in front.
Inhale. Sit tall and exhale while twisting upper body around, looking over shoulder.
Use stomach muscles to control the movement.
Hold, breath and return to start position.
Repeat, twisting toward opposite side.
Traps – Self Traction
Sitting tall, grasp edge of chair with hand of side to be stretched.
Turn head toward that same side and lean head and body away to feel a stretch in the side of the neck.
Use free hand to assist gently on the head for deeper stretch.