ill and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest w

So you've been breathing and learning to maintain your neutral pelvis while working your abs--Bravo!!! Now let's begin some extension to keep your back strong and your shoulders moving. Extension is important because we use these muscles to stand (we simply cannot live on our backs all the time).

Now you can reduce the daily performance of the first three exercises to once a day and add these three. The entire series shouldn't take longer than 10-15 minutes.

Arm Circles-- Still on your back with the pelvis neutral, lift arms up to ceiling, overhead, and circle around to the sides and back to your hips. It is important that your ribs stay down; it is not important that your hands touch the floor. Do 4-6 in each direction. This can also be done standing against a wall.

Hip Extension-- Lie on stomach with forehead on hands and do the same breathing as above. On exhale push your pubic & hip bones into the mat and lift one straight leg off the ground keeping the hips still and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest wh

imply cannot live on our backs all the time).

Now you can reduce the daily performance of the first three exercises to once a day and add these three. The entire series shouldn't take longer than 10-15 minutes.

Arm Circles-- Still on your back with the pelvis neutral, lift arms up to ceiling, overhead, and circle around to the sides and back to your hips. It is important that your ribs stay down; it is not important that your hands touch the floor. Do 4-6 in each direction. This can also be done standing against a wall.

Hip Extension-- Lie on stomach with forehead on hands and do the same breathing as above. On exhale push your pubic & hip bones into the mat and lift one straight leg off the ground keeping the hips still and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest w

our back with the pelvis neutral, lift arms up to ceiling, overhead, and circle around to the sides and back to your hips. It is important that your ribs stay down; it is not important that your hands touch the floor. Do 4-6 in each direction. This can also be done standing against a wall.

Hip Extension-- Lie on stomach with forehead on hands and do the same breathing as above. On exhale push your pubic & hip bones into the mat and lift one straight leg off the ground keeping the hips still and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest w

n also be done standing against a wall.

Hip Extension-- Lie on stomach with forehead on hands and do the same breathing as above. On exhale push your pubic & hip bones into the mat and lift one straight leg off the ground keeping the hips still and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest w

ill and not moving your back. Alternate legs 6-8 times and then do both at the same time 6-8 times.

Flying-- Then place arms by your sides with palms down. Set up pelvis the same as above but this time lift and lengthen your head & chest while at the same time reaching your hands towards your feet and then lifting your hands/arms. Keep chest open & feet down. Repeat 6-8 times.

After 3 weeks of doing all 6 exercises every day you should feel significantly better. Keep doing these 6 2-7 times per week (you can even use them as a warm up for a more intense workout) and you should stay out of pain! Good job!