Please read Part 1 of this article if you haven’t done so. 

The Super Stretch :-

Standing up, reach your hands up as high as you can as you lean slightly back. Feel the stretch in your lower spine. The Super Stretch can be done standing up or lying down. 

Because this stretch is easy and comfortable, we encourage you to do this not only as part of a program but also at odd times like when you are watching TV or lying in bed. Each repetition should last between 4-7 seconds.

Hands on the Head Bow Down :-

Standing with your hands together behind your neck, bend  forward as far as possible. Lead with your head. Bring your  chin into your chest. Don‘t bend your knees. Each repetition should last between 4-8 seconds. 

Wall Stretch :-

Standing up against a wall, reach your hands up as high as possible while getting on you tip toes. Keep your spine flat against the wall as much as possible. Each repetition should last between 4-6 seconds. This stretch is harder than it looks because you are keeping your spine flat against the wall.

Basic Twist :-

Standing with your arms straight out at shoulder level, twist your upper body to the left and right while your legs and hips remain still. The twist to each side should last between 2-4 seconds.

Super Stretch #2 :-
 

Standing up, face 4 inches (10 cm) from a wall, reach as far up onto the wall as possible getting on your tip toes. Each repetition should last about 3-5 seconds. 

1 Straight Leg Up :-

Lying on your stomach with your hands behind your neck, raise one of your legs as high and as far up as possible. Now repeat with the other leg. Keep your legs straight. 

Each repetition should last between 3-5 seconds. 

Touch Toes :-

Standing with your hands high above your head, bend over and touch your toes. Keep your legs as straight as possible. You can bend your knees a li e if need be. Each repetition should last between 2-3 seconds. 

Bar Twist :-

Standing with a broom or bar way over your head, twist to your left and right. Twist to one side and stretch, then twist to the other side and stretch. You should hold each repetition on each side for 3-4 seconds.

2 Straight Leg Ups :-

Lying face down with your palms down and on the sides, raise both your legs up together as high as possible. Keep your feet together. Each repetition should last 3 seconds.

The Bowl :-

Lying face down, raise both your arms and legs up at the same time. Each repetition should last 3 seconds.