Try to do the stretches for about 1 set of 10 repetition and as you get used to the exercises, you can increase the number of sets. Try to hold each stretch for about 10-15 seconds.
Lying down on the back, bring your knee to chest one knee at a time.
2. Back rotation (TFL/QL):
Lying on the back with knees bent feet flat on the floor, arms out to the sides. Roll knees and lower body from side to side, holding at each side, to feel a stretch in the lower back and hip.
Lying on your back, knees bent with feet flat on the floor, cross one ankle onto opposite knee. Bring the knee (that is under the ankle) straight up towards the same side shoulder to feel a stretch in the gluteal muscles.
Sitting tall on floor, legs out in front. Bend one knee and cross foot over opposite leg. Gently bring that knee across and towards the chest to feel a stretch in the hip and the gluteal muscles.
5. Prayer stretch:
Lying down on your stomach, with the knees bent, try to stretch as it is shown in the picture. Stretch out your arms as far as you can and your buttocks should touch your heels.
Stand on your all fours. Lift your right arm and your left leg. Then put them both down. Lift your left arm and your right leg. Then put them both down.
7. Cat/Camel stretch:
Lying down on your fours, try to arch your mid-back, like a cat or a camel. You need to hold your stretch as described above.
Lying down on your back, try to lift your back up, from the floor.
9. Pelvic Tilt:
Lying down on your back with your knees up/feet flat. The following body parts should be touching the floor or wall:
1. soles of feet
3. mid/upper back and shoulders
There should be a space between the floor and your low back, as well as your neck. Can you slide your hand between your low back and the floor or wall? Great, then you are ready to go!
Inhale first, then initiate the pelvic tilt movement as you exhale. When you let your breath out, your abdomen should come toward your back. (This happens naturally during exhale.) An effective pelvic tilt will utilize this leverage begun when the abdomen pulls in during exhale. Just continue the pulling and see how far you can tilt the bottom of your pelvis up. This will result in your low back gently stretching and reaching in the direction of the floor or wall.
Inhale to come back to start— Allow the spine and pelvis to return to their original position. This movement takes less muscle work than the previous movement of bringing the low back to the floor or wall. Most of the effort needed to return to the starting position comes from breathing in. Just allow the body to come back to where it began.
Prone Bridging on Elbows:
Lie on your stomach on a table or mat with your forearms/elbows on the table/mat; rise up so that you are resting on your forearms and toes; maintain abdominal draw in; your back should be completely straight; hold this position for 15 sec – 1 min. Progress in increments of 15 seconds. Repeat 5-10 times.
Side Bridging on Elbow:
Lie on your side with your elbow underneath you; rise up so that you are resting one forearm/elbow and foot on same side; hold this position for 15sec – 1min. Progress in increments of 15 seconds. Repeat 5-10 times. Make sure to complete exercise on both sides.
Back bridge on your elbows:
Start lying on your back with your elbows below your shoulders propping you up. With your toes to the sky, lift your hips off the ground and bring your body into a straight line position from ears to ankles. Hold for 5-10 counts. Relax and then repeat.