This document provides instructions for lower body and torso exercises from Romford & Ilford Family Chiropractic Ltd. It describes a spinal twist exercise where one lies on their back with bent knees and drops the knees to one side while twisting the upper body in the opposite direction. Alternatively, one leg can cross over the other while twisting the lower body at a 45 degree angle. The goal is to increase flexibility through rotating and stretching motions.