Child's Pose
Start on your hands and knees, then sit back on your heels while reaching your arms forward. Hold for 20-30 seconds, then return to the starting position.
Cat-Cow Stretch Start on your hands and knees, then arch your back up towards the ceiling (cat) and then lower your back and lift your head and tailbone towards the ceiling (cow). Repeat for 10-15 reps.
Pelvic Tilt Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5-10 seconds, then release.
Knee-to-Chest Stretch Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest and hold it with both hands. Hold for 20-30 seconds, then switch legs.
Piriformis Stretch Sit on a chair with your feet flat on the floor. Cross one ankle over the opposite knee and gently lean forward. Hold for 20-30 seconds, then switch legs.
Seated Forward Bend Sit on the floor with your legs extended in front of you. Lean forward from your hips and reach towards your toes. Hold for 20-30 seconds.
Spinal Twist Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides and gently lower your knees to one side, keeping your shoulders on the floor. Hold for 20-30 seconds, then switch sides.
Standing Hamstring Stretch Stand with one foot slightly in front of the other. Keep your knees straight but not locked, and bend forward from your hips. Reach towards your toes. Hold for 20-30 seconds, then switch legs.
Hip Flexor Stretch Kneel on one knee with the other foot in front of you, knee bent at a 90-degree angle. Lean forward into the stretch, keeping your back straight. Hold for 20-30 seconds, then switch legs.