Exercise tips for the back
Arm swing and trunk rotations
With arms at side and keeping torso straight, swing arms back and forth, crossing in front of body. Repeat 8 times. With hand on hips, knees slightly bent and feet firmly on ground, turn from side to side. Repeat 8 times.
Hip and lower back stretch
Lying on your back, clasp your bent knees with your hands pulling them towards your shoulders. Breathe in deeply and exhale, bringing your knees closer as you breathe out.
With rod or light broom handle on shoulders and keeping torso straight, lean to the left, then the right. Hold stretches for 10 seconds.
If you have had a previous injury, are currently injured or are unsure of how to undertake these stretches safely, please check these stretches with your doctor, other qualified health professional or specialist. Do not stretch to the point of pain. Stretches should be gentle and slow, never bouncy.