Can be done seated, standing, or on hands and knees on the ground. Seated/Standing - sit with hands on knees or stand with hands on hips, for flexion drop your head to look at your belly let the back relax and make a C curve behind you, then reverse, looking up to the ceiling and pushing the belly forward, this is extension, let the pelvis come into the stretch and rock on the chair, try to get the whole spine but primarily the low back involved. Rotation - hold your hands out in front of you like a diamond and try to keep the diamond shape rotating as far as you can right and left. Lateral flexion or Side bending - hand can keep the diamond shape in front of you or go up over your head or if standing can be straight down your sides. Keeping you hips in one place lean like you are trying to touch your shoulder to hips, if standing with arms down your sides, reach your hand sliding down your leg to try to touch your knee. On Hands and Knees, we often know this movement as Cat/cow for flexion and extension - face to look at belly, and then belly down to floor looking up. Side bending: try to let shoulder touch the hip bending the side. For rotation, plant one hand under your chest and let the other one raise up to the ceiling as far as you can, you can also then bring it down and thread it under the other arm and let the shoulder come to rest on the floor called thread the needle - and then repeat on the other side.

open door, hold door knob/handle with both hands one on each side, bring feet close to the door about hip with apart or slightly wider and feet turned out slightly, lean back with a little weight in the hands, sit back with back straight bringing hips down until thighs are at least parallel to the ground - or as close to ground as you can. Bonus: can also do with an exercise band around thighs right above knees to keep glute med active and working.

The chair is there as a guide to make sure you go low enough in your squat but also to catch you if you have trouble getting back up. Stand with feet slightly turned out and slightly wider than hip width apart. Keeping eyes straight forward and chest up - keep torso as upright as you can through the entire squat, bring hips to touch chair. Progression, add exercise band around knees, add weight in hands holding with two hands arms bent with weight close to chest

Hollow body - progression knees bent to straight