3. HAMSTRING STRETCH
Lie flat on your back on the floor. Raise the right knee, clasp both hands behind
the knee or back of thigh and pull knee towards right shoulder. Hold for a count
of three. Breathe normally during this exercise. Return to starting position.
Switch sides. Repeat 5 times. Stretches the buttock muscles and
hamstrings.
4. LOWER BACK STRETCH
Lie flat on your back on the floor. Bring both your knees up to your chest and use
your arms to pull them in further. Hold for a count of three and release. Breathe
normally during this exercise. Repeat 5 times. Stretching the muscles of the
lower back can provide a great deal of relief to back pain sufferers.
The erector spinae group and gluteus maximus muscles are both
stretched in this exercise.
