Child’s Pose – Kneel on the floor, sit back on your heels, and extend your arms forward. – Hold for 30 seconds to stretch the lower back and hips.
Cat-Cow Stretch – Get on all fours, arch your back (Cat), then drop your belly and lift your head (Cow). – Repeat for 30 seconds to improve spinal flexibility.
Knee-to-Chest Stretch – Lie on your back, pull one knee to your chest, and hold for 20-30 seconds. – This stretch helps relieve lower back tension.
Seated Forward Bend – Sit with your legs extended, reach toward your toes, and hold for 30 seconds. – This targets the hamstrings and lower back.
Pelvic Tilt – Lie on your back with knees bent, flatten your lower back against the floor, and hold for 10 seconds. – Strengthens core muscles and stabilizes the spine.
Piriformis Stretch – Sit or lie down, cross one ankle over the opposite knee, and gently pull the knee toward your chest. – Loosens tight glutes and relieves sciatic pain.
Standing Hamstring Stretch – Stand and place one foot on an elevated surface, lean forward slightly, and hold for 20-30 seconds. – This releases tightness in the lower back and legs.