HI,

DIfficult to say withouyt having examined you but i usually dn't prescribe painful exercises or stretches. From the set of exercises given, perhaps the first 2 are McKenzie extension exercises, the 3rd maybe a neural mobilisation exercise, the 4th a general rotation stretch/mobilisation, 5th a back stretch for the muscles at the back of the back (if you know what i mean!) and the last seems like a very intense hamstring stretch.

The above exercises seem ok but i really don't like the sound of the last one. Many better ways to do stretches and mobility exercises than both legs at the same time.

The main questions are...

...do you feel better for your attendance?

...do you have a decent understanding of your problem (a diagnosis)?

...does this diagnosis sound right to you? - in other words, did you sit there and go "yeah, that makes complete sense!"?

Good luck!