Activeforever The Original Backnobber II - Manual (Page 25)

MID AND LOW BACK STRETCHING AND STRENGTHENING EXERCISES
23
Seated Rotation Stretch
Sit on a firm surface with your legs straight in front
of you. Bend your left leg at the knee and place
foot on the floor, against the outside
of your right knee.
Place your right elbow against
the outside of your left
knee, and slowly
rotate your body
towards the left.
Hold for 15 seconds
and repeat on the
opposite side.
Feel an easy stretch in the hips
and abdominal muscles.
Feel an easy stretch across the low back, hips and buttocks.
Ab Extension
(alter native)
Elevate one foot on
a firm surface, no
higher than 8".
Hold for 15 seconds.
Ab Extension
Place both hands in the small of
the back. Keep your head facing
forward with knees slightly
bent. Gently extend your upper
body backwards. Hold for 15
seconds.