1. Double Knee to Chest

Bring one knee at a time toward your chest. Grasp one knee in each hand. Feel stretch in low back & buttocks. Hold for 10 seconds. Repeat 2-3 times.

 

2. Beginning Pelvic Rotation

Start with arms to side, knees bent and feet touching. Let your knees rotate to one side. Feel stretch in opposite low back and hip. Hold for 10 seconds. Repeat 2-3 times.

 

 

3. Advanced Pelvic Rotation

Start with hands behind neck. Cross one knee over other. Let top leg act as weight and pull other knee down to one side. Feel stretch in opposite low back/hip. Hold for 10 seconds. Repeat 2-3 times.

 

4. Pretzel

Cross one knee over other. Bring both knees to chest in this position. Grasp opposite hand to knee. Pull uppermost knee toward opposite shoulder. Feel stretch in buttock. Hold 10 seconds. Repeat 2-3 times each side.

 

 

5. Figure “4”

Place one ankle on top of opposite knee. Bring both knees toward your chest. Use hands to pull underneath leg toward chest. Feel stretch in buttock. Hold 10 seconds. Repeat 2-3 times each side.

 

 

 

6.Hamstring

Start with knees bent, feet flat. Bring one knee to chest. Grasp behind knee and straighten knee till feel stretch behind thigh. To get stronger stretch lower opposite leg down. Hold 10 seconds. Repeat 2-3 times each side.

 

 

7. Calf Stretch

Stand 3 foot lenghts away from wall. Place hands on wall. Lean forward with one leg in front. Heel of back leg should flat on floor with knee straight. Lean into wall till feel stretch in calf. Hold 10 sec. Repeat 2-3 times each side.

 

 

 

8. Secondary Calf stretch
Same as calf stretch above but with knee bent. Stretch will be felt lower (in achilles tendon)