Loosens lower back
Lie on your back with your legs straight. Bend your left knee and grab the outside of it with your right hand. For support, place your left arm firmly on the floor. Gently pull your knee to the right as you twist your torso to the left. Hold for 5 seconds, then return to the starting position. Repeat the stretch, this time pulling your right knee with your left hand.
Watch your form: Twist your body only as far as is comfortable for you. The stretch should always feel relaxing, and not painful.
8. Lying catapult
Works: abs and lower back
Grab a medicine-ball and lie on your back with your knees bent, feet flat on the floor. Hold the ball with arms extended beyond your head. In one movement, curl your torso up and to the left and toss the ball to a partner. Catch his return pass, lower yourself to the starting position, and repeat, this time twisting and tossing the ball to the right. Alternate directions in each rep. (Your partner will need to move from side to side.)
Watch your form: Keep your arms straight at all times.
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