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Working all directions of a clock face, maintain hip and knee balance.  

Head up, foot up. Aim for 5-6 each leg.    

15-30 seconds each side.  

Pull tension into band, start with band on chest and push for 8 control reps of 2-3 sets.    

Work on slowly progressing, hold each position for 10-15 seconds then push up further.  

5-6 deep breaths in and out, nice controlled stretch for the low back.  

Using arms to tuck knees to chest, do 10 within pain limitations 3 times.