5. Seated lower-trunk stretch

  1. Sit upright in a chair with legs set apart and feet on the ground
  2. Slowly round the upper back and begin to lean forward.
  3. Continue to bend at the waist as much as possible
  4. Lower the head and abdomen between the legs and below the thighs
  5. Keep feet on the ground

6. Standing lower-trunk stretch

  1. Stand upright with the feet together
  2. Turn the left side of the body to an office wall
  3. Keep the distance at about an arm’s length away
  4. Place the left hand on the wall at shoulder height
  5. Put the right hand at the hip joint
  6. Contract the buttocks and slightly rotate the hips in toward the wall.
  7. Use the right hand to push the right hip toward the wall
  8. Keep this position for at least 10 seconds
  9. Repeat stretching on the other side

7. Seated lower-trunk back-side stretch

  1. Sit upright in a chair
  2. Keep your spine straight
  3. Join the hands behind the head
  4. Keep the elbows in a straight line across the shoulders
  5. Slowly band the waist at right side while moving the elbow toward the right hip
  6. Keep this position for at least 10 seconds
  7. Repeat stretching on the other side