5. Low lunge
This exercise stretches the hips, pelvis, and groin, and it also helps open the chest and reduce pressure and pain in the back and shoulders. Try to stay calm while you do it and don’t be too rough on yourself.
- Position your right leg in front of you with your thigh right under your knee, and send your left leg back so that it continues your spine – your left knee should touch the floor.
- Place your hands on the floor in line with your shoulders, or lift them toward the ceiling – whatever you feel comfortable with.
- Stay in this position for 5 breaths, switch legs and repeat.
6. Forward Bend
This stretch releases the spine, shoulders, and hamstrings, and it also stretches the lower back.
- Sit with your legs straight and stretched out in front of you.
- Press your tailbone down to the floor, and simultaneously pull your upper body forward, from the waist; Bring your hands forward and try to touch your feet.
- Lower your head and try to touch your chin to your chest and chest to thighs.
- Hold for 5 minutes.
7. Legs up the wall
This position reduces pressure on the back, shoulders, and neck, and encourages relaxation while helping to pump more blood to the brain.
- Lie on your back against a wall and lift your legs up – use the wall for support.
- Place your hands at your sides in any position where you feel comfortable, and make sure your legs stay straight and stretched up.
- Hold for 10 minutes.
8. Reclining angel pose
This stretch reduces pressure in the groin and hips and is especially recommended if you spend most of your day sitting.
- Sit on the floor with your feet facing each other.
- Sit back on your hands and slowly bring your back, neck, and head to the floor until your lying down. You can place a pillow under your knees or back for support.
- Place your hands in any position where you feel comfortable.
- Concentrate on releasing the muscles of your thigh and pelvis, and breathe deeply.
- Stay in this position for 10 minutes.