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 Pose
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.