Lie on a mat on your back and bend your knees so they are at about a 90-degree angle. Keep your feet shoulder-width apart. Your arms are relaxed on the mat at your sides.
From the starting position pull yourbent legs towards your chest. Then grab just below your knees with your hands and slightly lift the upper part of your back from the mat and push-pull your legs as close as possible to your chest. Stay in this stretched position for the required time (at least 30 seconds) and return to the starting position.
Breathe regularly; do not hold your breath. Return to the starting position in a slow, controlled motion and avoid sudden relaxation of your muscle tension. This exercise is not intended to be dynamic.
This exercise is to be performed slowly taking account of the appropriate stretching.
This is an easy exercise to stretch and strengthen the lower back muscles and stretch the gluteus muscles. Lie down on a mat and pull your knees towards your chin, then hug the bent legs. Stay in this position for several seconds, then repeat the exercise again.