Knee to chest
. Lie on back. Pull one knee into chest until comfortable stretch is felt in lower back and buttocks. Repeat with opposite knee.
Double knee to chest
. Lie on back. Bring legs up one at a time, then pull both knees into chest until a comfortable stretch is felt in lower back.
Lie on back. Support back of thigh behind the knee. Starting with knee bent, attempt to straighten knee until a comfortable stretch is felt in back of thigh.
Lower trunk rotation
. Lie on back. Keep back flat, feet together, and rotate knees to one side. Switch sides.
. Lie on side, pull heel of top leg in toward buttocks until a comfortable stretch is felt in front of thigh.
Prone on elbows.
Lie on stomach with arms under body. Raise up on elbows as high as possible. Keep hips on floor and back relaxed.
. Lie on stomach with hands under shoulders, palms down. Straighten arms. Keep hips in contact with floor and lower back and buttocks relaxed.
Standing back extension
. Put hands on hips and keep chin tucked in as you arch backward.