Double leg stretch strengthens the deep abdominals, lower back, outer abs and quads. Repeat around 8 times. A little more or less depending on capability. (Watch out to never over arch your back and hunch the shoulders! Also to over use the quads).
Begin by lying flat, lengthen and elongate through the spine and back, shoulders down the back, neutral spine, t zone ( pf and deep abs) activated. In hale and lift legs and shoulders, arms by hips or shins.
Exhale as you lower the legs ( ore advanced low, easier keep legs high or bent), and arms go over head. Maintain length, shoulders down, neutral ( imprint if a weak back).
Inhale and return to first position above. If the neck is sore and abs not strong enough return to this position.