1.Bottom to heels stretch
Stretches and mobilises the spine
Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times.
- Avoid sitting back on your heels if you have a knee problem.
- Ensure correct positioning with the help of a mirror.
- Only stretch as far as feels comfortable.