To stretch lower back and hamstring muscles.

Position

Stand with one foot on a bench, keeping both legs straight.

Movement

Contract hamstrings and gluteals by pressing down on bench with the heel for several seconds, then relax and bend the trunk forward, trying to touch the head to the knee. Hold for three seconds. Return to starting position and repeat with opposite leg. As flexibility improves, the arms can be used to pull the chest toward the legs. Do not allow either knee to lock.

Note

This is useful in relief of backache and correction of lordosis.

Purpose

To stretch lower back and gluteals.

Position

Hook-lying position.

Movement

Contract gluteals and lumbar muscles. Lift hips. Hold for three seconds. Relax and pull knees to chest with arms as hard as possible; hold.

Note

Useful for backache and lordosis.

Purpose

To stretch the trunk muscles and muscles

on the outside of hip.

Position

Sit with right leg extended, left leg bent and

crossed over the right knee.

Movement

Place right arm on the left side of the left leg and push against that leg while turning the trunk as far as possible to the left; place left hand on floor behind buttocks. Stretch and hold. Reverse position and repeat on opposite side.

Purpose

To stretch the muscles of the arms, shoulders, back and legs.

Movement

Bend forward and place the arms between knees; bend knees and wrap arms around legs, attempting to touch fingers in front of ankles. Hold 10 seconds.

Position

Stand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the back of the body by bringing the left arm over the head; then slide the wand under the hips and (c) step over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note

Arms finish in a palms-up position. Do not release the wand at any time.

Position

Stand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the back of the body by bringing the left arm over the head; then slide the wand under the hips and (c) step over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note

Arms finish in a palms-up position. Do not release the wand at any time.

Position

Partners stand facing each other, holding opposite hands.

Movement

Number one starts with the left leg and number two starts with the right leg. Each lifts the leg over the near arm and steps into the middle of the ``hole'' (formed by the arms); turn back to back while swinging the opposite arms overhead; step out of the hole with the opposite legs and end facing each other, hands still grasped.