Lie down with back on the floor and knees bent at a 45 degree angle.

Placing hands under the right leg, gently pull the knee to the chest.  Stretching should be felt in the low back and hamstrings.

Hold this position for at least 10 seconds.  Gradually work up to a 60 second hold.

Relax and repeat the stretch with the left leg.  Remember to maintain breathing throughout the entire stretch.

Relax and repeat the stretch with both legs together at the same time.

On hands and knees, spread hands so that they are shoulder width apart with knees being the same distance apart.

Begin the exercise by tucking the chin to the chest and rounding the back toward the ceiling.

Slowly untuck the chin and bring the back to a neutral position.

Next, bring the head up slightly and arch back toward the floor.  Be sure not to arch too far.  Hold this position for 10 seconds.

Kneel on one knee, making sure that the front foot is directly below or slightly before the knee.

Place the hands on either side of the foot support.

Lean forward, pushing at the hips and making sure the knee stays behind the foot.

Sit on floor.  Bend and cross the right leg over the extended left leg.  The sole of the right leg should rest on the floor.

Place the left elbow on the outside of the right knee and push against it.  At the same time, try to rotate the trunk to the right.  Hold this position for 10 to 60 seconds.

Release and repeat with other leg.

Begin this stretch by sitting on the floor with one leg straight in front and one leg bent placing the bottom of the sole against the thigh of the outstretched leg.

It is important to make sure the straight leg does not rotate a the hip during the stretch.  Monitor this by making sure the knee is facing the ceiling at all times.

Bend over at the waist as far as possible.  Place the hands on each of the knee or ankle for balance

Keep the head up and look past the foot.  The object of this stretch is to reduce the distance between the body and the thigh (not the nose and the knee).

Lie on the stomach and chest with legs straight out and together, chin on the floor and arms out in front (palms down).

Raise one arm and the opposite leg (i.e. right arm and left leg),  Keep hips pressed into the floor with head and neck relaxed.

Hold this position for 5 to 10 seconds.  Lower and repeat with opposite limbs.

Lie on your back with legs straight.

Placing the hands under the right leg, gently pull the knee to the chest and hold.  This should create a stretch in the lower back, hamstrings, and hip flexors.

Hold this position for at least ten seconds.  Gradually increase the stretch to 60 seconds.

Relax and repeat with left leg.  Remember to maintain breathing throughout the entire stretch. 

Relax and repeat the stretch with both legs at the same time.  In addition, raise the head and try to touch the chin to the chest.  Begin this stretch with the knee raise, then bring the chin to the chest.

Sit up with knees bent toward chest.  Place hands under knees.

Gently roll backward onto the shoulder blades (the neck should never support the weight of the body.)  Then roll forward to the starting position.

Roll back and forth three to five times.  Roll slowly using control.

Sit in a chair with feet separated greater than shoulder width apart.

Place arms to the inside of the thighs and bend over slowly at the waist placing palms on the floor.

Hold this position for 10 to 60 seconds.  Remember to maintain slow steady breathing throughout the stretch.

For a greater stretch, attempt to reach back behind the chair as far as you can with your arms.

Lie on back with knees bent at a 90 degree angle.

Perform a pelvic tilt by contracting (holding in) the stomach muscles and tilting (scooping) the hips up or by pressing the arch of the low back toward the ground.  Notice the pelvic tilt in the second picture which is not in the first picture.  This tilt should be held throughout the entire exercise.

Curl the chin to the chest and place the fingertips behind the head for support.

Begin the abdominal curl upward by raising the shoulders off the floor and bringing the head toward the knees.  Never raise so high that the bottom of the shoulder blades come off the floor.

It is important to remember not to stabilize the feet when performing this exercise because this decreases the work of the abdominal muscles.

Lie on the stomach and chest with the legs straight and together, chin on floor and arms out in front (palm down).

Keep legs together and hips on the floor.  Raise up.  Never raise so high that the elbows come up off the ground.

Hold this position for 5 to 10 seconds.  Lower and repeat.