Quadriceps Stretch       (Front of the Thigh) 1. Grab onto a chair or table      with one hand. 2. Grasp your ankle with the     other hand. 3. When you feel a stretch hold     for 20-30 seconds. Repeat        until the muscle feels looser.     (About 2-5x) 4. Stretch the other leg. Do 2-3     sets per day.

Hamstring Stretch            (Back of the Thigh) 1. Lie on your back with both legs     slightly bent. 2. Grasp behind you knee and pull it to      your chest. 3. When you feel a stretch hold for         20-30 seconds. Repeat until the          muscle feels looser. (2-5x) 4. Stretch the other leg. Do 2-3 sets      per day.

Knee-To-Chest Stretch 1. Lie on your back and grab behind one knee. 2. Bring one leg to your chest until you feel a stretch.       Hold 10 seconds. Repeat with the other leg, then both     legs at the same time. 3. Holding 10 seconds each time. Repeat until the back      is looser (5-10x).  Do 2-3 sets per day.

Oblique Partial Sit-Up 1. Lie on your back with knees bent, and feet flat on the floor.   2. Tighten your abdominal muscles and slowly lift your head and      shoulders off the ground until your shoulder blades start to come      off the floor. Go towards your hip. Hold for 1-2 seconds, then      slowly lower yourself back down. Repeat, this time towards your      opposite hip. 3.  Repeat 10-25x to each side.  Do 1 set per day.

Partial Sit-Up (Crunches) 1. Lie on your back with knees bent, and feet flat on     the floor.   2. Tighten your abdominal muscles and slowly lift your      head and shoulders off the ground until your      shoulder blades start to come off the floor. Hold for     1-2 seconds, then slowly lower yourself back down.      * Make sure you don’t touch your chin to your        chest, or you may strain your neck. 3.  Repeat 10-50x.  Do 2-3 sets per day.

                      McKenzie Exercise
1. Lie on you belly with your forearms resting on the floor, so your
    lower back is arched.

2. If this is tolerated well, take your arms off the floor, using you back
    muscles to hold your back in an arched position.  Hold 10 seconds.
    Repeat 10x, if you are able. If your muscle start to shake, stop.

3. If this is tolerated well, make it even harder by raising the lower legs
    off the ground too.  Try to hold for 10 seconds.

4. Repeat 10X, 2-3 sets per day.