Exercise #1: Back Extensions
Lie flat on your abdomen, on the floor. If you have a medicine ball, lie with your abdomen on the ball while keeping the neck and the upper body parallel to the floor.
Hold your hands together behind your head.
Slowly begin to lift your chest off the floor, but keep the movement in control.
Now lower your back towards the floor, but do not rest it on the floor.
Repeat step 3 and continue about 2 sets of 10 repetitions.
Exercise #2: Opposite Arm and Leg Raises
Lie flat on your abdomen, on the floor. Keep your arms straight above your head and your legs straight while resting your forehead on the floor.
Slowly, raise your left arm and your right leg to a point where you feel a stretch in your body. Your pelvis and chest should ideally not touch the floor.
Remain in this position for 5 seconds, and then lower your body before repeating the same step with your right arm and left leg.
Perform at least 2 sets of 10 repetitions with either arm and leg.