Lying on your back, with your arms stretched outward, bring your knees up in a 90-degree position.

Slowly drop both legs to one side, keeping your knees together.

Keep your shoulder on the ground and do not lift your head up.

Come back up slowly and switch to the other side.

Will help:

Low back pain

Thoracic back pain

Shoulder pain

Lying on your back, lift your torso off the ground very slightly.

Lift your hands straight up and raise your legs to try to touch the hands.

Come back down slowly.

Avoid pulling the head forward.

Will help:

General fitness

Hip Flexor muscles weakness

Posterior chain stiffness

Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.

Bring both legs down whilst keeping your knees at 90 degrees.

Touch the ground with the tip of your toes.

Come back to starting position.

Avoid lifting your head and curve your back.

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness

Lying on your back with your knees bent and your feet flat on the floor.

Lift your upper body towards your knee. Avoid bringing the head forward when coming up.

Come back down slowly and controlled.

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness

Lying on your back, place one hand behind your head.

Place a loop band around your feet and bring both knees up in 90 degrees of flexion.

Lift your torso and bring your elbow to the opposite knee. Place a ball/yoga block between your knee and elbow.

Squeeze the ball/block whilst straightening the opposite leg.

Come back slowly and controlled.

Will help:

General fitness

Hip flexor muscles weakness

Osteitis Pubis

Adductor muscles injuries

Groin Injuries

Lying on your back, place one hand behind your head.

Place a loop band around your feet and bring both knees up in 90 degrees of flexion.

Lift your torso and bring your elbow to the opposite knee. Keep position whilst straightening the opposite leg.

Come back slowly and controlled.

Will help:

General fitness

Hip flexor muscles weakness

Osteitis Pubis

Adductor muscles injuries

Groin Injuries

Lying on your back, place one hand behind your head. Lift the opposite knee up and keep it bent at 90 degrees.

Lift your torso and bring your elbow to the opposite knee. Do not move your knee.

Come back slowly and controlled.

Will help:

General fitness

Hip flexor muscles weakness

Osteitis Pubis

Adductor muscles injuries

Groin Injuries

Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.

Place a ball/yoga block between your knees and squeeze.

Bring both legs down whilst keeping your knees at 90 degrees.

Touch the ground with the tip of your toes.

Come back to starting position.

Avoid lifting your head and curve your back.

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness

Adductor muscle injuries

Osteitis Pubis

Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.

Lift your arms straight up.

Bring both legs down whilst keeping your knees at 90 degrees.

Touch the ground with the tip of your toes.

Come back to starting position.

Avoid lifting your head and curve your back.

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness

Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.

Straighten on your leg whilst bringing it slightly down.

Come back to starting position.

Avoid lifting your head and curve your back.

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness

Lying on your back with your knees bent and your feet flat on the floor.

Lift your upper body whilst straightening your legs. Avoid bringing the head forward when coming up. Keep your arm straight alongside the body.

Try to bring your knee towards your knee on the way back

Will help:

General Fitness

Lower back back

Hip flexor muscles weakness