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MID & LOW BACK
Stretching and Strengthening
Cat Stretch
Extend arms directly out in front of
you and sit back on your heels. Hold
for 15 seconds, release and move
back into a cat-like arching position.
Feel an easy stretch in the low back,
hips and buttocks.
Cradle Rock
Lie on your back with knees bent.
Bring both knees up to your chest
and clasp your hands under your legs.
Hold for 20 seconds and release.
Rotation
Lie on your back with knees bent, feet
flat on the floor and arms at the sides
of your body. Slowly drop your knees
to one side. Hold for 15 seconds.
resume start position and repeat on
the opposite side.
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