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Spinal Rotation With Legs Crossed in Supine

  • Lie on back with arms out to side and knees bent
  • Cross one leg over the other
  • Rotate legs toward side of top leg until stretch is felt
  • Rotate head to opposite side
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

Double Knee To Chest

  • Lie on back
  • Place hands behind knees
  • Slowly pull both knees up toward your chest until stretch is felt
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

TFL / IT Band Stretch Against Wall

  • Place foot of inside leg behind opposite ankle
  • Shift weight and hips toward wall until you feel a stretch
  • Hold and repeat as instructed
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s

Extension - Prone Press Up

  • Lie on stomach
  • Place both hands flat on surface a little wider than your shoulders
  • Press up lifting upper body only off surface
  • Return to starting position
Reps: 3
Sessions: 2 Everyday
Hold Time: 20s