Lay down on the floor and bend your knees at a 45-degree angle. Grab your right upper leg and bend it up toward your midsection. Do not jerk the knee up but bring it up slowly and hold it within six to 10 inches of your midsection for a count of three. Return the knee to its original position and then repeat the exercise 10 times. Do the same with your left upper leg.
Exercise Ball Rolls
Lay down on your back on an exercise ball. The middle of your back should be over the middle of the ball. Roll down the ball until your neck is over the middle of the ball. Use your arms to help you roll back to your original position. Do this 10 times, take a 30-second break and then do it again.
Rocking on the Exercise Ball
This gentle exercise will do wonders for your lower back. Sit on an exercise ball and find your balance point. Suck in your stomach and tense your core muscles. Put your hands on your hips and lean forward about six inches. Hold the position for three seconds. Return to the starting position and then lean backward for three seconds. Return to the starting position. Do 10 back-and-forth movements, take a 30-second break and then repeat the set.