1. Start with a warm-up: Begin by lying on your back with your knees bent and feet flat on the floor. Take a few deep breaths and focus on relaxing your body.
2. Pelvic tilts: Slowly tilt your pelvis back and forth, engaging your core muscles. This movement helps to mobilize your spine and improve your posture.
3. Bridging: Lift your hips off the floor, engaging your glutes and hamstrings. This exercise strengthens your lower back, hips, and legs.
4. Single-leg stretch: Lie on your back with your knees bent and hands behind your head. Bring one knee towards your chest while extending the other leg out. Alternate legs and repeat for 10-12 reps.
5. Side-lying leg lifts: Lie on your side with your legs extended. Lift your top leg up and down, engaging your hip muscles. Repeat for 10-12 reps and then switch sides.
6. Spine stretch: Sit with your legs extended in front of you, feet flexed. Reach your arms up and forward, hinging at your hips and lowering your head towards your knees. This exercise helps to stretch your hamstrings and back muscles.
7. Swan: Lie on your stomach with your hands under your shoulders. Lift your upper body off the mat, engaging your back muscles. This exercise helps to strengthen your back muscles and improve your posture.
8. Child’s pose: Sit on your heels with your knees hip-width apart. Reach your arms forward and lower your chest towards the floor. This exercise helps to stretch your lower back and hips.
9. End with a cool-down: Lie on your back with your knees bent and feet flat on the floor. Take a few deep breaths and focus on relaxing your body.

Remember to always listen to your body and modify the exercises as needed. It’s always a good idea to consult with a medical professional before starting any new exercise routine, especially if you have chronic pain or an injury.