Stretch 1

1. Lie on your back on a firm surface with your hips and knees bent and feet flat on the surface. Grab one knee and bring it to your chest.

2. Lifting one leg at a time, pull both knees toward your shoulders. Stop when you feel a stretch in your lower back. Hold for 30 seconds. Return legs, one at a time, to starting position.

Stretch 2

When you have mastered the first stretch, here's the next one...

1. Lie on your back on a firm surface with your hips and knees bent and feet flat on the surface.

2. Lifting one leg at a time, pull both knees toward your shoulders. Stop when you feel a stretch in your lower back. Hold for 30 seconds. Return legs, one at a time, to starting position.