Cobra Stretch 

1. Lie on your belly.

2. Come onto your forearms, with your elbows directly under your shoulders and parallel to each other.

3. Stretch your legs straight back, about hip-width apart.

4. Spread your toes wide and press the tops of your feet into your mat.

5. Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back.

6. Press down into your forearms to lift your chest up.

Refine: Continue to push down firmly into your forearms while also pulling back against the resistance of the sticky mat. Though they won’t move, work your forearms as if you were dragging them backward. Reach your chest forward. As you do this, keep reaching your tailbone back, creating traction between the weight of your hips pulling back and the strength of your arms. Let this elongate the sides of your waist as you reach your chest farther forward.

To protect your lower back, lift your navel, engaging your abdominals, almost as if you were rounding your lower back. It won’t actually round, but your lower spine will move into a more neutral position. Focus on these two actions at once: Open the upper back into a backbend as you engage your belly to support the lower back. This will help you find greater opening in the upper back.

Finish: Take several breaths here, noticing everything you are feeling. When you’re ready, release all the way down to the floor. Relax and breathe into your back.

Supermen 

1. Lie face down on a mat, with your legs straight and your arms outstretched in front of you.

2. Raise both your arms and legs at the same time so that they are 10-15cm off the floor, forming a bowl shape with your body.

3. Hold this position for a few seconds (imagine you’re flying at this stage, it will help the time pass), then lower back to the starting position. You should feel your lower back, glutes and hamstrings working in the hold position.

While performing the Superman make sure that your head is in a neutral position in line with your spine. If you feel like you’re straining your neck, stop and get your form checked out by a trainer if possible.

If the full Superman feels too tough the first time you do it, you can build up to it by raising fewer limbs.

Cat and Camel Stretch

1. Get onto your hands and knees, with your knees spaced hip-width apart and your hands directly beneath your shoulders.

2. Tighten your abdominal muscles and arch your spine upward toward the ceiling. Hold the position for at least 10 seconds, then slowly relax your back.

3. Allow your stomach to fall toward the floor, bring your shoulders together and stretch your back downwards into a swayback position.
Hold for 10 seconds, then return to the starting position. Repeat the entire sequence at least three more times.

For optimal results: reposition your knees and hands as necessary throughout the cat and camel back exercise so your knees are always below your hips and your hands are always below your shoulders. Keep your head aligned with your spine at all times. Each exercise motion should originate from your lower back. Do not bounce or jerk your body at any point during the exercise, as this can lead to injury.

Keep the muscles in your sides, abdominals and lower back tight throughout the entire exercise to help stabilize your spine and keep your back in a neutral position. To prevent injury, perform the cat and camel exercise slowly and gently.

Never force yourself to stretch to the point of pain. Slow your pace, reduce the number of repetitions or take a break if you experience any pain or extreme discomfort while exercising.

Hip and Glute Stretch

1. Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, grabbing it with your left hand. Place your right hand out to the side.

2. Keeping your shoulder blades square (on the mat) use your left hand to guide your right knee across your body and towards the floor on your left side.

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

Stretch to the point of “mild discomfort,” not to the point of pain.

Never bounce.

Keep your shoulders on the mat.

Don’t force your knee to the floor if your flexibility does not allow it.