Flexion in lying; lower back/upper hamstrings:
Lie on your back with knees bent,

feet on floor, grasp around knees

and pull your thighs towards your
chest. Slowly lower supporting the
weight of the legs with your arms.

Rotation in Lying:
Lie on your back, arms out to the sides.
Bend the right knee and gently rotate
the knee to the left. Gently straighten
the right knee until you reach the point
of tension. Keep the head and arms flat
on the floor.

Extension; back care excercise/
rectus abdominus:
Lie face down, place you hand under
you shoulders, fingers pointing forwards. Straighten your arms as far as your back

will allow you to go, keeping your hips
in contact with the floor and the buttocks
and the hamstring relaxed.

Rhomboids/latissimus dorsi:
Kneel on all fours, arms straigh

t in front and spread slightly to

the side. Lower your chest to

the floor, keeping the pelvis still.

Piriformis, buttock, lateral torso:
Sit upright on the floor, cross the

right foot over the left and slide the
heel of the right foot towards you.

Tuck the right hand on the outside

of the right knee to apply the stretch. Turn you head to look over the left shoulder. Note: keep the right buttock
in contact with the floor.

Hamstrings
Sit on the floor, bend the left

knee and slide your heel towards

the inner thigh. Keep your back
straight and flex from the hips,

taking the torso towards the

right thigh.

Piriformis:
Lie flat on your back with the

left knee bent. Place the right

heel on the left knee. Take hold
around the left thigh and draw

the thigh up towards your chest.

Hamstings:
Lie flat on your back, lift the right leg upwards with the knee bent until the
hip is at right angle to your body. taking hold aroung the thigh, gently straighten the knee until you reach

the point of tension.