8. Standing lower-trunk back stretch

  1. Stand upright with legs ~ 40 cm apart
  2. Put your hands on the back of your thighs
  3. Slowly arch the back while contracting the buttocks and pushing the hips forward
  4. Continue the movement while releasing the head backward
  5. Slowly slide the hands past the buttocks and down the legs
  6. Keep this position for at least 10 seconds

9. Lower-trunk rotational stretch

  1. Stand upright with legs ~ 30 cm apart
  2. Put the right foot about 10 cm ahead of the left foot
  3. Place both hands near the right hip.
  4. Slowly arch the back, contracting the buttocks and pushing the hips forward.
  5. Continue the movement while rotating the trunk clockwise
  6. Slowly drop the head back toward the right side
  7. Slide the hands past the right buttock and down the right leg
  8. Repeat stretching on the other side