- Upright Leg Stretch
Lie on your back. Bend your left leg at the knee, and then stretch your right leg into the air. Grasp it with both hands behind the knee/calf area, gently pulling it toward your head and torso. Hold this stretch for 20-30 seconds. Repeat 3-4 times per leg.
- Single Knee Tuck and Pull
Lie on your back and bend both legs at the knee, with your feet on the ground. Grab your left leg with both hands at the knee and gently pull it toward your head and torso. Hold the position for 20-30 seconds, then switch legs. Repeat 3-4 times on each leg.
- Double Knee Tuck and Pull
Start by lying on your back. Bend both legs at the knee with your feet on the ground. Using both hands, grab just below the knees, and pull your legs toward your head and torso. Hold the position for 20-30 seconds. Repeat 3-4 times on each leg.
- Spine Twist
Lie on your back with your legs straight. Stretch your left arm out to the side of your body. Bending your left knee, try to stretch toward your right side and over your right leg. You can use your right hand, pulling the leg away from your body, to increase the stretch. Hold this position for 15-20 seconds. Repeat the exercise 3-4 times on each side.
- Cat and Cow Pose
Kneel on the floor on all fours in table-top position, with your back flat and your head aligned with the floor. Slowly arch your back upward, pulling in your abs and relaxing your head. Hold for 3 seconds, then reverse the position, by gently arching your back and dropping your belly downward toward the floor. Stretch your butt upward toward the ceiling while lifting your head and chest. Hold for 3 seconds and repeat 4-5 times.
- Upright Back Stretch
Get into a kneeling position, so that one knee is up and one knee is on the ground. Keep your upper body tall and make sure your quadricep is parallel to the floor. Your knee will be above your ankle at about a 90-degree angle. Now, lean forward, keeping the upper body tall. This will stretch the hip flexors while providing a lower back stretch. Hold this position for 20-30 seconds. Repeat the exercise 3-4 times on one leg, then switch to the other side.