#1 – Hip Flexor Stretch – Kneel on a soft surface and bring one leg in front, placing the foot flat on the ground so the knee, positioned over the ankle, is bent at about a 90-degree angle. The back knee should remain on the cushioned surface and should be bent at a 90-degree angle as well. Slide the front foot forward a few inches. Brace the abs and squeeze the glute of the side that is being stretched. Shift the hips forward. The angle of the back knee should now be slightly greater than 90 degrees. Hold for 10 seconds and perform 5-10 repetitions, then switch sides.
#2 – Ham Stretch Stand next to a bench or table. Lift your leg up onto the table so it is fully extended and straight. Rest your hands on the top of your upper leg for stability. Slowly lean forward, keeping your leg and back straight until you feel a stretch in your hamstring area. Hold the stretch for 10 seconds, then stand back up and rest. Perform 5-10 repetitions and switch sides.
#3 – Bilateral Knee to Chest Lie on the floor, arms out to the side and knees bent. Slowly bring one knee toward the chest, then the other, aided by placing both hands on the back of thighs. Hold for 10 seconds and perform 5-10 repetitions.
#4 – Single Knee to Chest From the initial position for the Bilateral Knee to Chest, slowly bring one knee close to the chest, aided by pulling with both hands. Hold for 10 seconds and perform 5-10 repetitions. Switch sides.
#5 – Pelvic Tilts Lay on your back with your arms by your sides, your knees bent and feet flat. There should be a space between the floor and your low back. Inhale first, and then initiate the pelvic tilt movement as you exhale. When you let your breath out, your belly button should come toward your spine as you tilt the bottom of your pelvis up. This will result in your low back gently stretching and reaching in the direction of the floor. Inhale to come back to starting position. Perform 10 repetitions. #6 – Bridges Lay on your back with your arms by your sides, your knees bent and feet flat. Make sure your feet are hip-width apart. Push through your heels to raise your hips up, creating a straight line from your knees to shoulders. Squeeze your glutes and brace your core. If your hips sag or drop, lower yourself back on the floor. The goal is to maintain a straight line from your shoulders to your knees and hold for 20-30 seconds. You may need to begin by holding the bridge position for five-second repetitions as you build your strength.