Chris, trying doing each of these stretches once a day for a week and then assess how you feel.
Knee to Chest Strength
1. Knee-to-Chest Stretch
How to do it:
- Lie on your back with your knees bent and both feet flat on the floor.
- Bring one knee to your chest and hold the position for 30 to 60 seconds.
- Repeat on the opposite side.
2. Piriformis Stretch
How to do it:
- Lie on your back with your knees bent and both feet flat on the floor.
- Place the outside of your right ankle on the top of your left knee.
- Hold this position for 30 to 60 seconds or until you can feel the stretch in your right buttock area. If you’re not feeling the stretch, slowly pull your left knee up to your chest while keeping your right ankle on the top of the knee, and hold for 30 seconds.
- Repeat with your left ankle on your right knee.
3. Lower Trunk Rotation
- Lie on your back with both knees bent, both feet flat on the floor and your arms out to the sides.
- Bring the ankles and knees together.
- Slowly let your legs fall to the left while keeping your upper trunk stable. You should feel a gentle stretch in the lower back and hips.
- Repeat on the other side.
4. Hamstring Stretch
- Lie on your back on the floor with both legs extended.
- Use an exercise strap or towel placed on the ball of your right foot to pull the leg up toward the ceiling. Hold the stretch for 30 to 60 seconds. Lower the leg to the starting position.
- Repeat with your other leg.
5. Press Up Back Extensions
- Lie on your stomach, with your face down. Keep your elbows tucked into your sides under your shoulders.
- Press your elbows down into the floor to raise your upper back.
- As you do this, relax your stomach muscles and allow your back to arch without using your back muscles.
- Let your low back relax completely as you arch up. Don’t let your hips or pelvis come off the floor.
- Hold for 15 to 30 seconds. Then relax, and return to the start position.