Standing on ur feet try to touch ur toes without bending ur knees, sometimes it might be hard at first but don’t worry will get easier as u continue with it 😉
Don’t over stretch either but pace ur way through
Another would be to stand wide stances and touch left toe with right hand and right toe with left hand one after the other
This would help back as well and hip
Another one would be to lay on the floor and elevate ur self mid waist upwards, feet n shoulders planted firmly on the ground
Hope these help!!
This link has a few advances stances too, once ur ready please have a try – https://preview.redd.it/cu2r5f48a5841.jpg?auto=webp&s=edb2d4f1feb6262505a4b581a7497d0a90a7c756
It takes only 9 minutes, and it has helped me relieve back and hip pain!
Just try it out, you never know until you try dear one!!
I encourage you to continue on this journey, even when you don’t feel up to the task.
Feelings change, but the situation stays the same.
And you know deep down, YOU CAN DO THIS!
Take a big step forward with your left foot, so that you are in a staggered stance.
Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.
2
High Crescent Lunge
Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor.
Square your hips toward the front.
Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.
Hold for at least 5 breaths and then repeat on the other side.
Or lay on your stomach and put your hand the back of your hip and gently push down while twisting your torso towards your back
1- squats
2-the windmill
3-side lunges
4-butterfly pose
5- fire hydrants
I usually don’t set a goal when it comes to how many I need/want to do, it all depends on how Mitch time I have and how hard I want to push myself that day. Always remember:*you CAN do this!*
Lie on your back with your legs shoulder width apart.
Have your knees bent and feet on the floor, arms by your side, back of head resting on the floor, eyes looking up to the sky/ceiling.
Slowly and gently lift your hips up off the floor, as high as you can and hold them there for a few seconds then gently and slowly bring your hips to the floor again.
Repeat lifting and holding hips for about 10 repetitions.
Put your left foot on the floor with your left knee at a 90-degree angle.
Drive your hip forward. Maintaining a straight back, lean your torso forward.
Hold the position for 30 seconds.
Repeat 2 to 5 times with each leg, trying to increase your stretch each time. Hope this helps 🙏
. Figure Four
You lie on your back and bend on knee whilst it is still on the ground. Then put your other leg on top of it. Reparation on the same side and hold for 30 seconds.
. Standing Bow
While standing on one leg , grab the other leg behind you and stretch it out backwards. If this is difficult then lower your arm and leg together at the middle of your back mark. Hold for 20 seconds.
. Upward facing Dog
In this stretch you will lie on your stomach and then slowly lift up your upper body while keeping your toes on the ground. If doing this is uncomfortable then keep the front of your legs on the floor but keep your upper body up for 50 seconds.
Lift your right knee toward your chest and hold it with your hands.
Slide your left leg out straight. You should feel a stretch in the front of your left hip.
Hold for 60 seconds or more.
Switch sides and repeat.