4. Sitting Toe Touch

• Sit on the floor with your feet placed flat against a wall, knees slightly bent. Reach out your hands and slowly stretch them toward your toes. Keep breathing.
• Repeat 2 or 3 times to start.
• Over time work your way up to 10 of these.

5. Back Press

• Lie on your back with your knees bent and your hands clasped behind your neck. Keep your feet flat on the floor. Take a deep breath and relax.
• Press the small of your back against the floor and tighten your stomach and buttock muscles. This should cause the lower end of the pelvis to rotate forward and flatten your back against the floor.
• Hold for 5 seconds. Relax.

6. Back Stretch

• Lie on your back with your knees bent and your arms flat on the floor at your sides. Keep your feet flat on the floor. Take a deep breath and relax.
• Grasp the back of one knee (not the top of the knee) with both hands and pull as close to your chest as possible. Return to the starting position.
• Repeat with the other leg.
  

Revised from Lifestyle Balance Handout: Keep It Safe