Trunk Rotations

While in the standing position rotate your trunk towards the right, then towards the left.

Repeat five times.

Trunk Flexion

Slowly bend forward trying to reach both hands towards knees or toes.

Repeat five times.

Butt Kicks

Walk in place, bending your knees, and drive your heel into your backside.

Repeat five times each.

March

March in place raising alternating knees as high as you can tolerate.

Repeat five times each.

Hamstrings

Hamstring Exercise 1

Put one foot forward, keeping knee straight and toe up.

Bend at the waist, keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Move belly button towards the floor and then back up.

Repeat five times.

Hamstring Exercise 2

Put one foot forward, keeping knee straight and toe up.

Bend at the waist keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Rotate your toes out to the side.

Repeat five times.

Hamstring Exercise 3

Put one foot forward, keeping knee straight and toe up.

Bend at the waist, keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Move your opposite hip towards the side of the leg being stretched.

Repeat five times.

Trunk and Hip Extension

Reach back with both arms, squeeze shoulder blades, and lean back.

Repeat five times.

Lunge

Take a step forward and allow your front knee to bend.

Keep your back knee straight and heel on the floor.

Keep your pelvis level and straight the entire time.

Your front knee should bend in line with the second toes and not pass the front of the foot.

Repeat five times.