Joseph Iskandar

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Daily Exercises

Exercises to stretch and strengthen your back and supporting muscles.

Do 2 sets per day

Pelvic Tilt
Flatten back by tightening stomach
muscles and buttocks.
Hold for 5 seconds.
Repeat 45 times

Single knee to chest Stretch

Pull one knee in to chest until a comfortable
stretch is felt in the lower back and buttocks.
Hold for 5 seconds
Repeat 10 times on each side

Double knee to chest Stretch:

Pull both knees in to chest until a comfortable
stretch is felt in the lower back.
Keep back relaxed
Hold for 5 seconds
Repeat 10 times

Hamstring Stretch
Reach down along leg until a comfortable
Stretch is felt in back of thigh.
Be sure to keep knee straight
Hold for 5 seconds
Repeat 5 times on each side

Seated Low Back Stretch

Sit in chair with knees spread.
Bend forward to floor
A comfortable stretch should
be felt in lower back.
Hold for 30 seconds.
Repeat 5 times.

Lower Trunck Rotation

Bring both knees in to chest.
Rotate to one side keeping knees
together and feet off floor.
Hold 5 seconds.
Repeat 10 times on each side.

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Pelvic Tilt Flatten back by tightening stomach muscles and buttocks. Hold for 5 seconds. Repeat 45 times	Single knee to chest Stretch Pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Hold for 5 seconds Repeat 10 times on each side
Double knee to chest Stretch: Pull both knees in to chest until a comfortable stretch is felt in the lower back. Keep back relaxed Hold for 5 seconds Repeat 10 times	Hamstring Stretch Reach down along leg until a comfortable Stretch is felt in back of thigh. Be sure to keep knee straight Hold for 5 seconds Repeat 5 times on each side
Seated Low Back Stretch Sit in chair with knees spread. Bend forward to floor A comfortable stretch should be felt in lower back. Hold for 30 seconds. Repeat 5 times.	Lower Trunck Rotation Bring both knees in to chest. Rotate to one side keeping knees together and feet off floor. Hold 5 seconds. Repeat 10 times on each side.