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.
Standing on one foot with a band wrapped around your ankles and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise.