Lie on your back. Keep your knees bent and together. Your upper body should be relaxed and your chin slightly tucked in. Roll your knees to one side, as well as your pelvis, but make sure to keep both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 5-10 times, alternating sides.
6. Pelvic tilts
This exercise stretches and strengthens the lower back. Lie on your back, bend your knees and keep your feet hip-width apart. Your upper body should be relaxed and your chin slightly tucked in. Now flatten your lower back on the floor and contract your stomach muscles. You do it by tilting your pelvis towards your heels. Hold for a few seconds then return to the starting position. Repeat 10-15 times.