Stretches and strengthens the lower back
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
- Keep your deep abdominals working throughout.
- Don’t press down through the neck, shoulders or feet.
Place one hand on your stomach and the other under your lower back to feel the correct muscles working.