Prone Leg Raises
Lie down on your stomach, make a pillow with your hands and place your forehead on your hands. Push your pubic bones into the couch and gently lift one leg off the couch. Try to lengthen the leg more than lifting it so that you can stretch your spinal muscles. Lift the other leg up ad hold for 5-10 seconds. Repeat 5 to 10 times.
With your forehead on the couch, have your hands in Egyptian Cross or surrender position. Gently lift your hands off the ground. Repeat 5 to 10 times.
Egyptian Cross (part 2)
Stay in the same position with arms off the ground and reach out with one hand at a time. Do 5 to 10 repetitions on both sides.
Have your arms by the side of the body, with your forehead on the couch with the palms facing the ceiling. Gently lift your arms towards the celling, do this 10 to 15 times.
Reverse Hundred (part 2)
Hold the arms off the ground bend your elbows and pull your hands towards your armpit while exhaling. Slide your hands back as you inhale. Do this 15-20 times.
This is a great way to relieve back pain. Lie down on your stomach, stretch your arms out in front of you, lift your arms, head and legs off the couch and hold for a count of 10. While holding this position squeeze legs together. At the same time keep stretching arms and legs away from one another creating stretch along the back. Repeat 5 to 10 times.
Come on your forearms with your palms flat on the couch, elbows close to your body and exhale as you push away with your forearms into the half cobra stretch, inhale and back to the starting position. Repeat 5 times. If you’re comfortable with this position you may extend it and go in full position straightening the elbows in order to create more back extension. Repeat 3 times with 10 seconds holds.