Lie on your back, knees bent and feet flat on the floor, with your hands clasped behind your head. Slowly curl your shoulder blades up off the floor, leaving your back on the floor. Hold for five seconds and slowly lower your head and shoulders. Start with five repetitions, increasing the number by five as the curls get easier.

Lie on your stomach. Raise your head and shoulders. Hold for ten seconds, and then return and relax. Do five repetitions, building up by twos as it becomes easier.

While standing, put one foot on a chair in front of you. Now bend your forehead forward and try to touch it to your knee. Use the same number of repetitions as for the forehead to knee stretch. Repeat with the other leg.

Lie flat on your back and grasp one knee with interlaced fingers. Keeping your back flat, pull your knee toward your chest and hold for 20 seconds. Switch to the other knee and repeat the stretch.

While lying on your back with knees bent and feet flat on the floor, relax the back muscles and tighten your abdominal and buttock muscles to press your back flat against the floor. This will tilt your pelvis forward. Once you have a totally flat back, do the same number of repetitions as for the forehead to knee stretch.