Back rotations and back stretching for better health

Keep your knees bent at a 90 degree angle. Keep your hands on your hips. Take 2 breaths. Breathe out as you bend your knees to the center.

As you breathe out of your back, bend your knees. Inhale as you bend your knees to the center. You should feel the stretch in your lower back. Exhale as you bend your knees. As you exhale, raise one knee at a time, keeping the knee in line with your other leg.

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Continue bending and raising the knees until you feel a stretch in your lower back. Slowly return to the original position by moving only one leg at a time. Repeat 3 to 5 times. You are now ready to get active! Your exercise program is complete when you have completed the 5 exercises in the list below.


1. Standing Get Up from your seated position and step one foot forward. Step back to the seated position. Repeat with the other leg. 2. Sideways Bend Lie on your back and touch your feet together with your knees bent. Slowly raise your heels of your bent leg a few inches. Return to the seated position. 3. Hamstring Stretch Raise your knees, and place one hand on the back of your ankle, the other on the floor. Straighten your spine and place your legs toward the ceiling. Bend at your knees, pulling your body down with your hands. Slowly return to the seated position. 4. Plank Sit on the floor with your legs shoulder-width apart and a chair in front of you. Lift up on the forearms and put your right palm on the back of your left knee. Try to practice this every day.