9
Heel Drops
•
Lie on your back and press your lower back to the
floor, with both feet elevated, shins parallel to the
ground, and knees aligned over the hips.
•
Place your hands on your lower abdomen and feel the
muscles of your abdomen draw away from your hands
in order to press the lower back downward.
•
Keeping your lower back on the floor and using the
muscles of your lower abdomen, slowly drop one foot
to the floor.
•
Slowly return your foot to the starting position and
repeat with the opposite leg.
•
Repeat five times on each side.
Spinal Twist
•
Lie on your back and press your lower back to the
floor, with both feet elevated, shins parallel to the
ground, and knees aligned over the hips.
•
Place your hands on your lower abdomen and feel the
muscles of your abdomen draw away from your hands,
then place your hands at your side.
•
Drop your knees slowly to one side of your body.
•
Return to center then drop to the opposite side. Your
head should turn in the direction opposite of your knees.
•
Repeat five times in each direction.