Lumbar spine training movements Rise and shine The upper body is positioned as shown, keeping the hips close to the ground while keeping the lower back and hips relaxed. Single Knee Stretch Pull one knee until you feel a moderate stretch in the lower back and hips, and repeat the same movement with the other knee. Mid-lumbar stretch Thorax toward the floor, extending the upper body as far forward as possible. Sit-ups Place the feet in an elevated position with the arms behind the neck or in front of the chest, the entire pelvis flattened, and the head and shoulder joints elevated. Pelvic lift Press the back into the bed through the abdominal and hip muscles. Posterior Extension Position the hands on the back to bring the upper body off the bed while keeping the chin tucked in. Prone hip extension Keep the knee locked while keeping the lower extremity 8-10 cm off the bed. Heterolateral limb extension Keep one knee locked while keeping the lower limb 8-10 cm off the bed while elevating the other upper limb. Stretching against the wall Support the wall with the upper limb on one side and assist the hip joint to move slowly down the wall with the other upper limb. Sitting lower back stretching Sitting knees apart, bend forward and maintain comfortable stretching of the lower back. Lower trunk rotation Bring both knees together to the chest and move from one side of the body to the other, descending to the bed. Quadriceps dystocia Bring the lower leg close to the hip until a proper dystocia is felt on the anterior aspect of the thigh.