1. Standing hamstring stretch
This exercise will help to stretch your hamstrings as much as you can. From the standing position, place one foot forward with the heal on the floor and the toes pointing towards the ceiling. Next, bend your back knee supporting both your hands on the back of the knee. While doing this, it is important to keep your back flat. You will feel the hamstrings of the stretched leg. Stay this way for about 30 seconds and then repeat the same with the other leg.
2. Cat and camel exercise
Cat and camel exercises are done on your knees. Get down on your knees and place your hands on the floor. Keep your back straight. After positioning yourself this way, the first thing you should do is to arch you back upwards flexing your abdomen. Just like a cat, arch your back upwards. Hold in this position for about three seconds. Then pull your back down and stick your rear end out. You will feel the stretch on your lower back. Hold this position for three seconds. Repeat this exercise. Do at least five repetitions up and down.
3. Pelvic tilt
A pelvic tilt exercise is really good for your buttocks and the lower back. First, lay down on the floor on your back. Knees should be flexed at least 90 degrees or so. Place your feet at the same width as your shoulders. Place your arms down by your side. First, squeeze your buttocks and then raise your pelvis towards the roof. Slowly bring down your pelvis while you loosen your buttocks and tap on the ground and go right back up, squeezing your buttocks as hard as you can. Repeat the exercise and do at least 15 to 20 repetitions.
4. Extension exercise
Lay on the floor and roll on to your stomach facing downwards towards the floor. Prop yourself up on your elbows. Next, push up all the way up onto your arms. Now, stretch your arms and stretch your back as much as possible while keeping your hips flat on the floor. Maintain this position for about 30 seconds and do at least three repetitions.
5. Side plank
Start with lying on your side keeping your arm in a 90 degree angle. You will be resting most of our weight mostly on your wrist and elbow. Try not to put pressure on your shoulders. Place your knees on the floor and stack your legs on top of each other. Now lift from your hips and maintain this position for a few seconds.
6. Partial curl up exercise
Lay on the floor completely flat and bend your knees to 90 degrees. Extend your arms towards the knees elevating your shoulders off the ground. Hold this position as long as you can. Now, relax and return back to the floor. Repeat this.
7. Bottom to heel stretch
This is a very gentle lower back stretch which helps to stretch the lower lumbar vertebrae. Position yourself by kneeling on all fours. Place your hands under your shoulders. Placing your arms slightly in front of you, slowly push your bottom backwards until it touches your heels. Do not arch your back upwards, keep it straight. Place your head between your arms and you will feel the stretch in your lower back. Hold this stretch for about five seconds and return back to the starting position. Repeat this exercise 10 times.