1. Engage the Abdominal Muscles and Imprint the Spine
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your low back into the floor. Make sure all points on your back are in contact with the floor. This means equal pressure on both shoulder blades and buttocks. Tuck your chin into your chest and elongate the neck. Make sure it is the back of your head on the floor and that you are not tipping your head back. Then relax your muscles and let the low back arch off the floor enough so that you can slide your hands under your back. Keep your buttocks on the floor. Then tighten your abdominal muscles and imprint the back again. Repeat eight to 12 times.
2. Do a Spinal Twist
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your low back into the floor. Bring your arms out to the side at shoulder height with the palms facing up. Gently roll the knees to the right. Bring the knees back to center. Then gently roll the knees to the left. Repeat eight to 12 times.
3. Use Bridge to Loosen the Hips and Back
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your low back into the floor. Your arms are by your sides with the palms facing down. Vertebra by vertebra lift your buttocks and low back up off the floor as far as you comfortably can. Your head and shoulders stay on the floor. Then vertebra by vertebra place yourself back down on the floor. Repeat eight to 12 times
4. Perform an Opposite arm and leg Reach
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your low back into the floor. Your arms are down by your sides. Reach your right arm overhead and stretch your left leg out straight. Only lower the arm and leg as close to the floor as you can while keeping your low back pressed down. Then bring the arm back by your side and place the left foot on the floor. Repeat with the left arm and right leg. Do eight to 12 repetitions.
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