DOUBLE KNEE TO CHEST
This exercise stretches the muscles of the lower back. Do NOT bring both knees up at the same time.
Bring the left knee toward your chest and hold it there with your left hand.
Bring the right knee toward your chest and hold it there with your right hand.
For A Start Week One: Your head and shoulders remain on the floor. HOLD 15 SECONDS
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This exercise stretches the muscles of the buttocks and hips. Using both hands, pull your left knee toward your chest and hold it there. Pull your knee far enough to stretch the muscles in the buttocks. Hold for 15 seconds. Beginners should be sure your head and shoulders remain on the floor and repeat two or three more times on each side.
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The pelvic tilt is more than an exercise and it is the posture that you should learn and maintain as often as possible. The pelvic tilt reduces stress on the lower back, especially when you are sitting or standing.
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