Floor stretches for hip and lower back flexibility Sit and Reach Test
Sitting with legs outstretched in front of you. With legs locked straight reach forward down the shins and assess where you can reach, feeling for areas of tightness (e.g. back, hamstrings, calves).
Single Knee To Chest
As above but with one leg only. Pull the knee to the same side of the outer torso so that it comes down further, keeping the other leg straight and on the floor.
Press Ups Twisting Trunk
Sitting upright with legs outstretched bring one knee up and place the foot on the floor on the outside of the opposite leg. Using the same hand as the bent leg reach around behind you, in the same direction, and place on the floor to induce a twisting stretch into the back. With the other arm reach for the outside of the bent knee and push across to stretch the hip area.
Keeping the body alignment straight and face down completely lower the body to the floor and press back up with arms. Hands should be at shoulder width and under the shoulder point with elbows held wide. Level one can be carried out with the knees on the ground. Once you can complete 15 repetitions try with the knees off the floor, with the hands and the feet contacting with the ground (i.e. a full press up). Keep the head in a straight position and looking at the floor throughout.
Bent Over Rows Knees to Chest
Lying on back pull both knees up to your chest to stretch out the lower back.
Standing with feet shoulder width and the knees slightly bent. Bend over at the waist with the bum out and pushed up to dip the lower back in. Pull the shoulders back to hold the chest high and keep head in line with the spine. Holding the theraband tightly pull back bringing the elbows close to the sides and beyond the back at waist level. Relax arms back straight, keeping them under control so as not to pull the shoulder.