Floor Hamstrings

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In a lying position, bend the knees, and keep the feet on the floor. Elevate one leg upwards and reach behind the hamstring with both hands. Hold for 30 seconds, and then repeat with the other leg. While holding, you should feel the stretch through the back of the leg.

Spinal Stretch

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With the shoulders flat on the floor, cross one leg over the other and try to lower the knee toward the floor. Put the opposite hand on top of the knee and stretch it farther for 30 seconds.
Then switch sides and repeat. You will feel the stretch in the lower back, especially on the sides.

Piriformis Stretch

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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

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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

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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

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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!