Cat Camel Exercise
Cat Camel Stretch – Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Slowly round your entire back up towards the ceiling. Then allow your back to sag toward the table. Make sure you do these motions slowly.
Child’s Pose – Begin on all fours. Keeping your hands in place, bring your bum back toward your heels. You should feel a mild to moderate stretch throughout your back. It should never be painful. Hold for 30 seconds.
Lower (Lumbar) Trunk Rotation
Lower Trunk Rotation – Lie down on your back with both knees bent and held together with arms out from your sides. Slowly lower your knees to one side of the bed, allowing your hips and trunk to rotate. Repeat to the other side. Make sure your shoulder blades remain on the ground the entire time.
Dying Bugs – Begin by lying on your back with both your knees bent and arms down by your sides. Keeping your lower abdominals tight, lift one arm off the ground at the same time as the opposite leg, keeping your knees bent. Lower the arm and leg back to the ground and repeat with the opposite arm and leg. Keep your abdominals tight (by pulling your belly button in) throughout the exercise, keep your back from arching and make sure you’re not holding your breath. Pretend you have a hot cup of water on your belly that you don’t want to spill as you move your arm and leg.
Curl Up – Lie on your back with your knees bent and arms crossed over your chest. Lift your head and shoulders up toward your knees and return to the initial position slowly. Do not allow your low back to flatten and make sure you don’t stick your chin out. This should not be confused with a sit up.