-Begin by lying flat on the bed (double or you will run out of room) or floor with your legs comfortably apart and the arms a few inches from your side.
-Bend knees up one at a time (which is much kinder for your back) and allow them to roll to the right ensuring that there is NO discomfort in the left leg, hip or back (bring the left knee back up a bit until the discomfort disappears)
-Take the left arm across the body to end up resting on your right side with the arms extended, hands together, knees and feet together. This is a lovely stretch for the back both through its length and breadth.
RELAX
-Without allowing your legs to move, take the left arm up towards the ceiling and lower it down behind you. Turn your head towards the left.(25)
NOTE: If your arm will not reach the floor either slide it down towards your bottom OR bend the elbow and rest fingers on your waist with the shoulder and arm relaxed.
-Bring the arm back and then stretch your legs out in the general direction of your hands
-Do not worry if they will not straighten out immediately (they will with more practice) and CERTAINLY do not worry if they are not high.
-Relax and enjoy the stretch.
Now for the full posture:
-Put your right hand onto the outside edge of your left leg (wherever it reaches), take your left arm over behind you again and put it somewhere comfortable, turn your head to look left, relax and enjoy.
-Bring your arm back, bend the knees back to the chest with the arms bent in towards your face, stretch your legs back to the start position and roll shoulders flat.
-One side of your body will now feel longer than the other repeat to the left and with a bit of luck you should be level again.
* Like any exercise program, please consult your healthcare professional before you begin. Please stop immediately if any of the exercises cause pain or harm to your body.
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