1. Lie on your back with both knees bent.
2. Hold thigh behind knee and bring one knee up to chest.
3. Hold 20 seconds.
4. Relax.
5. Repeat 5 times on each side.

1. Lie on your back with legs bent.
2. Hold one thigh behind knee.
3. Slowly straighten knee until a stretch is felt in back of thigh.
4. Hold 20 seconds.
5. Relax.
6. Repeat 5 times on each side.

Lumbar stabilization exercises with swiss ball - Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

1. Slowly raise arm over head and lower arm, alternating right and left sides.
2. Slowly straighten one knee and relax, alternating right and left sides.
3. Slowly straighten one knee and raise opposite arm over head. Alternate opposite arms and legs.
4. Slowly "walk" ball forward and backward with legs.

1. Slowly raise arm over head and lower arm, alternating right and left sides.
2. Slowly raise and lower heel, alternating right and left sides.
3. Slowly raise one heel and raise opposite arm over head. Alternate opposite arme and heel.
4. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

1. Slowly bend knees 45 to 90 degrees. Hold 5 seconds. Straighten knees.
2. Slowly bend knees 45 and 90 degrees while raising both arms over head.

1. Slowly raise alternate arms over head.
2. Slowly raise alternate legs 2 to 4 inches off of floor.
3. Combine 1 and 2, alternating opposite arms and legs.
4. Bend one knee. Slowly lift this leg up, alternating right and left legs.