Lying knee twist
This movement is mainly used to strengthen abdominal muscles and stretch Para spinal muscles.
Start by lying on your back with your legs just extended straight out. Now, bend one of your knees up and stretch it across the other side of the body. Hold it in a position that allows you feel gentle. Stretch through the buttocks and the back muscles for about twenty seconds.After doing this, now tighten your ant try to rotate your back at the center. Repeat the procedure for another three times on each side.