Piriformis Stretch: (Stretches Muscles that lie beneath gluteal muscles )
- Sit on chair
- Place your left ankle over your right leg, just above the knee and lean forward.
- Hold for 30 seconds. Repeat on other side.
Basic Twist: lower back stretching exercise.
- Lie on back, arms stretched out to the sides.
- Bend knees and bring knees up close to your chest
- Take a deep breath
- Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable.
- Pause.
- Inhale as you slowly return your knees to chest.
- Exhale as you slowly lower knees to left side
- Inhale as you return your knees to chest.
- Repeat about 5 times.
The Cat: back stretching exercise
- Begin on all fours, hands directly under your shoulders and knees directly under your hips.
- Inhale as you drop tummy towards the floor and look up over your head.
- Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
- Move slowly back and forth between these two positions pausing on each pose.
- Repeat about 5 times.
The Cobra: back and chest stretching exercise
- Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground under the shoulders.
- Push downward with arms as you raise your upper torso and arch your back.
- Hold for 3 full breaths before slowly bringing the upper torso back down to the ground.