Step on a band with both feet about hip width apart. Hold each side of the band in your hands at chest height. From this position perform a kegel exercise to stabilize your spine and slowly curl your spine down to form a "C" shape as shown. Next, while still keeping your spine stabilized slowly uncurl your spine and return to standing upright. Do not push through pain in the back.
Lie on you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.