This is a flexion biased exercises which are indicated for those who have excessive lumbar lordosis, weak abdominal and gluteal muscles. Also, when you are one of those people who have diagnosed with Spinal stenosis; Spondylolisthesis; Spondylolysis. This will help reduce pain and promote lower trunk instability by strengthening the abdominal, gluteal muscle, stretch the hip flexor, hamstring and lower back muscle (sacrospinalis muscle).
It is composed of 7 exercises.
1. Posterior Pelvic Tilt
A. Lie on your back with knees bent, feet flat on the floor.
B. Flatten the small of your back against the floor, without pushing down with the legs. Perform this 8-10 seconds with 10 times.
2. Single Knee to Chest
A. Lie on your back with knee bent, feet flat on floor
B. Pull one knee toward to your chest until you feel the stretch. Place both hands on the back of your thigh
C. Perform this for 8-10 seconds and repeat for 10 times.
D. After you are done, proceed to the next knee
3. Double Knee to Chest
This is practically the same like in No 2, except this time you are pulling both of your knees together.
4. Partial Sit up
A. lie on your back with your knee bent and feet flat on the floor
B. You raise just your head and shoulder off the floor and maintain this position for 5-10 seconds with 10 times
5. Hamstring Stretch
A. Start in long sitting with toes directed toward the ceiling and knees fully extended.
B. Slowly lower the trunk forward over the legs, keeping knees extended, arms outstretched over the legs, and eyes focus ahead.
C. In this position, you will feel the stretch, and perform this for 8-10 seconds with 10 times
D. After you are done, proceed with the next leg.
6. Hip Flexor Stretch
A. Place one foot in front of the other with the Left (front) knee bend and the right (back) knee held rigidly straight.
B. Lean your trunk forward until you feel the stretch in front (Left) leg. Perform this for 8-10 seconds for 10 times
C. Repeat with right leg forward and left leg back
A. Stand with your feet flat on the floor and parallel to each other
B. Lower your body by bending your knee down, and make sure your trunk remain straight or aligned
Note: Based on this picture above, if you are unable to perform full squat then you can just perform mini-squat against the wall.
In this video below, these are actually a modified William Flexion Exercises and it is fine to perform them if you want. However, the one I have explained above are actually the most common exercises that we used in the clinic for our patients with Low Back Pain. These videos below are all gotten from YouTube