5. Prone Arm and Leg Raises
Lie on the floor on your stomach with your arms stretched straight out over your head and your legs stretched out straight on the floor behind you. Hold your hands with palms facing each other. Keeping your forehead in contact with the floor, exhale, and then raise one arm and the opposite leg at the same time. Lower them slowly back to the floor and repeat with your other arm and leg. Be careful not to lift your head off the floor or arch your back while performing this exercise. Repeat this exercise in three sets of 10 repetitions each.
4. Arm and Leg Extensions
Get down on the floor on your hands and knees, with your knees directly beneath your hips and your hands directly beneath your shoulders. Pull in your abdominal muscles as you slowly extend your right hand straight forward and your right foot straight backward. Lift your right arm and left leg as high as you can while keeping your torso stable. Slowly return your right arm and leg to the starting position and repeat the exercise with your left leg and arm.
3. Clamshell Exercise
The clamshell exercise is great for strengthening the muscles of the buttocks and improving the mobility of your hips. Lie on your side on a mat with your knees bent, keeping your heels together and hips stable. You will want to make sure that you are aligned with your heels, hips, and shoulders forming a straight line. Keeping your ankles together, slowly lift your top knee about four inches and then lower it slowly back to the starting position. Continue raising and lowering the knee ten times, then switch to your other side and repeat.
2. Piriformis Muscle Stretches
The piriformis muscle is located deep in the buttocks, running diagonally from your lower spine to the top of the femur bone of your leg. This muscle helps rotate your hip to turn out your feet. To stretch this muscle, lie on your back with both feet flat on the floor and your knees bent. Grasp one knee at a time and pull slowly toward the opposite side of your chest. Hold for five seconds. Slowly return your foot to the floor and repeat with the other knee. Repeat three times.
1. Child’s PoseRelated: Why You Should Be Stretching Every Day
The yoga position called Child’s Pose is great for relaxing the tense muscles of your lower back and for improving spinal mobility. Get down on your hands and knees on the floor and slowly move your hips back and down toward the heels of your feet while allowing your arms to relax and stretch out in front of you. Your forehead should be touching the floor and your belly should rest between your thighs. Hold this pose for 10 seconds and repeat three to five times.