In this video we're going to start with the first exercise which is positional therapy. What you want to do is lay on the floor with your hands by your sides. Start by taking a few deep breaths. When you're ready, bring your knees slowly to your chest and you can hug your knees with both arms. Few more deep breaths in that position and you can start rocking back and forth very slowly. A little bit to the left to the right.

And as you get to each side, take a deep breath if this is a bit too intensive on your back You feel that this that the stretch that you're doing actually hurts a little bit, there's an easier, there's an easier version of this stretch that you can do. Instead of hugging your knees completely, take the hands and put them on your knees. This way you bring your knees a little bit less to your chest, it stretches the back a little bit less and the same thing. Just rock back and forth, slowly rocking back and forth. At each side, take a few deep breaths and do it a little bit faster if you'd like or a little bit slower if you'd like. This is something that you can do for a few minutes a day.

It'll really really stretch out your back in a way that you'll be feeling in no time. So this positional therapy exercise is called knee hugging.