- Piriformis Stretch
This exercise is similar to the previous one, but with the opposite leg crossed over. The ankle should just pass the knee. Then, pull the knee toward the head, hold for 30 seconds, and then repeat with the other leg. You will feel the stretch in the glutes, especially in the crossed leg
- Hip Flexors
Put the hands just above the knee and gently stretch forward for 30 seconds. Keep the back straight. Then, repeat with the other leg. This stretch targets the hips and legs.
- Lying Down Quadriceps
To maintain balance, lie down on one side, grab one leg just below the ankle, and pull it toward the butt for 30 seconds. Repeat with the other leg. The stretch is felt in the quads.
- Total Back Stretch
Now stand, find a table about the height of your waist to hold onto, and lean forward. Hold for 30 seconds, make a short break, and repeat. This will stretch your entire back.
Note that you should be careful and gentle while doing these stretches, and consult your doctor beforehand, in order to prevent injuries. As soon as you start stretching, you will experience amazing improvements!
Source: www.simpleorganiclife.org