Alternating knee hugs

This exercise is a rhythmic stretch designed to help you gently stretch your lower back and hamstrings while loosening the hip joint. It’s an easy way to slowly get your lower back to release and let go.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Inhale deeply and as you exhale, bring your right knee up toward your c hest, placing your hands behind the knee for guidance and assistance. Don’t hold your kneecap — this can cause pressure on and pain in your knee joint.
3. Hold this stretch for 30 seconds.
4. Lower your leg back to the beginning position and repeat the stretch with your left leg.
5. Alternate right and left leg stretches for eight to ten repetitions keeping the movement slow and controlled.

Try this exercise while lying in bed. If your back is so sore that you can’t get up and down from the floor, the bed makes a nice substitute for the floor.
A few do’s and don’ts for this exercise:

• Do exhale as you bring your knee forward.
• Do keep your neck and shoulders relaxed.
• Don’t bring your knee so far toward your chest that the movement causes your hips to lift off the floor.