1. Bending forward while sitting on the chair:
- Bring your hands in front.
- Take a deep breath in.
- While breathing out lower your body bending forward. Bend as low as you can and try to touch your toes.
- Now slowly breathe in and bend your body up to the original position.
- Repeat this 10 times.
- Stand straight with 5-8 inches gap between your feet.
- Inhale. Now bend forward while breathing out and try to touch the floor.
- Maintain that position for couple of seconds.
- Now bring your body to vertical position, breathe in as you do that.
- Place you hands firms behind on your lower back.
- Now bend backwards slowly and breathe out as you do that.
- Maintain that position for couple of seconds.
- Now bring your body to vertical position and breathe in as you do that.
- Repeat this 10 times.
3. Knee Press:
- Stand straight.
- Breathe in.
- Now start bending your knee and bring it up towards your chest, breathe out as you do that.
- Hold for a count of 3 and release.
- Repeat this again for a total of 10 steps.
- Now repeat with other leg.
4. Stretching middle back:
- Stand straight and place palms on your hips.
- Breathe in.
- Now gently twist your upper body to the left while breathing out, feel the stretch. Hold for a count of 10.
- Repeat this for your right side.
- Perform a total of 10 sets.
