Lower Back Stretch

Starting Position:
Lie flat on your back and hold your legs (preferrably behind the knees, not as shown).

The Stretch:
Gently pull the knees towards the shoulders. Ensure the back remains flat on the floor.

Hold all stretches for 30 seconds then release slowly.

Front Spine/Abdominal Stretch

Starting Position:
Lie face down on the floor, with your arms out in front.

The Stretch:
Lift yourself on to your elbows. Try to keep your forearms flat on the floor, elbows directly beneath your shoulders (not as shown).

Warning: arching the back too far can be dangerous, the small amount of flex shown in the photograph is perfectly adequate.

Hold all stretches for 30 seconds then release slowly.

Warning: never stretch beyond the point of discomfort, and never bounce any stretch! All movements should be performed slowly. If in doubt, read the Dos and Don'ts or ask!