1. Child’s Pose

To do Child’s Pose, follow these steps:

  1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  2. Hinge at your hips as you fold forward, walking your hands out in front of you.
  3. Rest your belly on your thighs.
  4. Extend your arms in front of or alongside your body with your palms facing up.
  5. Focus on breathing deeply and relaxing any areas of tension or tightness.
  6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it in between each stretch.

2. Knee-to-chest stretch

To do a knee-to-chest stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Keep your left knee bent or extend it straight out along the floor.
  3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
  4. Lengthen your spine all the way down to your tailbone and avoid lifting your hips.
  5. Breathe deeply, releasing any tension.
  6. Hold this pose for 1 to 3 minutes.
  7. Repeat with the other leg.

3. Piriformis stretch

To do a piriformis stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Place your right ankle at the base of your left thigh.
  3. Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.
  4. Hold this position for 1 to 3 minutes.
  5. Then do the opposite side.

4. Seated spinal twist

To do a seated spinal twist, follow these steps:

  1. Sit on the edge of a cushion with both legs extended out in front.
  2. Bend your right knee and place your foot to the outside of your left thigh.
  3. Bend your left leg, placing your foot near your right thigh.
  4. Lift your arms up with your palms facing each other.
  5. Starting at the base of your spine, twist to the right side.
  6. Place your right hand behind you for support.
  7. Place your left arm around your right leg as though you’re hugging it, or bring your upper arm to the outside of your thigh.
  8. Hold this pose for up to 1 minute.
  9. Repeat on the other side.

5. Pelvic tilt

To do a pevlic tilt, follow these steps:

  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Engage your abdominal muscles as you flatten your back against the floor.
  3. Breathe normally, holding this position for up to 10 seconds.
  4. Release and take a few deep breaths to relax.
  5. Do 1 to 3 sets of 3 to 5 repetitions.

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