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

Pull both knees as close to your chest as you can. You should feel a stretch in your lower back and your buttocks should rise slightly off the floor. Hold this position for 15 seconds.

Week Two: Tuck in your chin, raise your head and shoulders off the floor, and bring your forehead as close to your knees as you can.

Week Three: Your forehead should be touching your knees.
Now return to the resting position one leg at a time.
Then relax completely. Hold these positions for 15 seconds.

Never lower both legs at the same time.
Repeat one to three more time.

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.

As you progress the next week, tuck in your chin, raise your head and shoulders off the floor, and bring your forehead as close to your knee as you can and hold 15 seconds. Your forehead should be touching your knee. Then slowly return to the resting position. Repeat 5 times.

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.

Lie on your back with your knees bent and your head comfortably supported. You will probably notice a space between your lower back and the surface on which you are lying if you check with one hand.

HOLD 10 SECONDS

Squeeze your buttocks together, tighten your abdominal muscles, and raise your buttocks slightly off the floor until the small of your back is pressing flat against the surface. This is the pelvic tilt position. Hold this position for 10 seconds. Then relax completely. Notice how the curve in your back returns.

The pelvic tilt rotates your pelvic bone and decreases the curve in the lower part of your spine. The more you practice this exercise, the more natural the position will become. Do the pelvic tilt every time you think about it. That will hasten the day when your body begins to hold the position automatically

You may find it easier to do the pelvic tilt with your knees bent. Each day try straightening your legs a little more. Do not go beyond the point where the small of your back begins to lift away from the floor. Repeat the pelvic tilt two to five times.