Press-Up
- Lie on the stomach with hands under shoulders.
- Raise the upper body onto the elbows while keeping both hips on the ground.
- Hold this position for 5 seconds and gradually build up to 30 seconds.
- Aim to complete 10 repetitions.
Back Flexion
- Lie on the back and gently pull both knees to the chest until a comfortable stretch is felt in the mid and lower back.
- Hold this position for 5 seconds and slowly return back to the starting position.
- Aim to complete 4 to 6 repetitions.
Straight Leg Raise
- Lie on the back with both legs stretched out and arms straight down to the sides.
- Bend one knee and place the foot flat on the floor.
- Slowly raise the straight leg 6 to 8 inches off the floor and hold for 5 seconds.
- Gently lower the leg and repeat on the opposite side.
- Aim to complete 10 repetitions on both sides.
Prone Leg
- Lie flat on the stomach and tighten the lower abdominal muscles.
- Raise one leg about 6 to 8 inches off the floor, bending the knee slightly and without arching the back.
- Hold this position for 5 seconds and repeat with the opposite leg.
- Aim to complete 10 repetitions on both sides.
Buttocks Stretch
- Start on all fours and bring one leg forward.
- Take the foot across and underneath the body, so that the knee is outside the body.
- Slide the other leg straight back on the ground so that the hips lower down closer to the floor.
- Hold this position for 10 seconds and repeat with the other leg.
- Aim to complete 5 repetitions on both sides.
