1. The superman stretch: To do this exercise, lie down on your stomach with arms and legs long and raise your arms and legs up and away from the mat like a flying superman. Squeeze your abs, back muscles and gluteal muscles to lift arms and legs off the mat. Release and start again.
2. Mid-Back Extension/ Press-up Back Extensions: Start with lying on your stomach with your hands under your shoulders, then push with your hands so that your shoulders begin to lift off the floor and hold this position for several seconds.
3. Partial crunches:first lie down with your knees bent and feet flat on the floor, Cross arms over your chest or put hands behind your neck then tighten your abdominal muscles and raise your shoulders above the floor. Hold for a second and then slowly lower back down. Repeat 8 to 12 times. Make sure your feet and lower back remain in contact with the mat at all times.
4. Hamstring Stretches: Lie on your back and bend one knee and hold a towel with its two ends in your two hands and its middle under the ball of your foot. Now slowly straighten your knee and start pulling back the towel such that you can feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds and alternate between your legs.
5. Wall slide: Stand against a wall in a way that your lower back, shoulder blades and head are all pressed against the wall. Hold your hands at shoulder level with your elbows bent at 45 degrees, and palms facing forward. Slowly extend your arms up the wall, pointing your hands as far up as they’ll go, not moving your tailbone, shoulder blades or head, and keeping them pressed against the wall. Return to the starting position slowly. It should take you about five to 10 seconds to reach up, and another five to 10 seconds to bring your arms back down.
6. Bird Dog: Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg.
7. Pelvic Tilts: Lie on your back with knees bent, feet flat on floor. Contract your stomach muscles and slowly lift your hips from the floor, after lifting as much as you can, hold the position for ten seconds and solely go back to the original position.
8. Bridging: Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds.
9 Cat-camel back stretch: get on your hands and knees, slowly alternate between arching and rounding your back so that your entire spine flexes and extends. That means all three parts of your spine, upper, middle and lower segments flex and extend together. This exercise needs to be done gently. One cycle will take three to four seconds.
10. Spinal trunk rotation: Lie on your back and bring knees up toward your chest so your body is positioned as if you’re sitting in a chair. Your knees and hips should be bent at 90-degree angles. Now, place the palms of your hands flat on the floor. Lift your left hip up but keep your shoulders touching the floor. Try to keep your knees together and tip them over as far as you can, while keeping your hands on the floor. Hold for a minimum of 30 seconds. Return to start and repeat, dropping knees to the left this time.