doorway stretching exercise

Stand in the doorway. Have both forearms touching the threshold of the doorway. The upper arms should be out straight. Push out for 5 seconds. Fall forward for 5 seconds. Repeat 5 times.

Another variation is to start with the upper arms out straight. Repeat the exercise twice. Then raise the arms up the doorway by 2 inches. Repeat the exercise 2 times. Then raise the arms even higher and repeat 2 more times. The higher that you raise the arms, the lower down the ribcage and chest wall that you are stretching.

Sitting Lumbar Stetch.

I actually recommend putting the hands under the feet. Hold for 3 minutes.

Alternate lumbar stretch

If you cannot do sitting lumbar stretch then try it lying supine

Gluteus stretch

Sit with your legs crossed. Lift your top leg a little and grip with your opposite hand on your knee and enhance the stretch by pulling it across as far as comfortable, hold for 5 seconds and then relax. Perform 5 repetitions