6. Drop to your hands and knees, lower your head slightly, and pull in your abdominal muscles as you round your back like a cat and hold. This stretches the spine and works the core muscles.
7. Lie facedown on the floor with your palms facing down near shoulder-height. Gently lift your upper body up as far as is comfortable for you and hold. This stretches the abdominal muscles and trapezoid muscle.
8. Sit on the floor with both legs extended in front of you and feet slightly more than shoulder-width apart. Sit forward as far as possible, place your hands on the floor between your legs and hold. This stretches the spine and hamstring muscles.
9. Gently roll backwards until you are lying on your back. Bring one leg across your body as though you were crossing your legs, let the opposite knee support and gently press the leg back and hold, stretching the hamstring and gluteal muscles.
10. Finish by extending your legs straight in front of you, raising both your arms over your head and tensing your body from head to toe for a count of five. Release; then repeat. When you are finished, roll on your side and push yourself up from the floor.