On Your Back
- Lie on your back with both legs bent and the feet flat on the floor.
- Maintain a neutral spine with a natural arch in the lower back.
- Cross your right knee over your left knee.
- Gently pull the left knee up towards the chest until stretch is felt deep in the butt
- Hold for 30 seconds
- Do the second side
From All Fours
- Begin on your hands and knees.
- Bring your right knee to the back of your right wrist and the right foot towards the back of the left wrist. Point or flex your right foot to maintain an even balance between the inner and outer knee.
- Your left leg should be straight back in line with your hip. Point or tuck your left foot and make sure the ankle joint is straight
- Walk your hands up along side your hips and square your hips keeping the pelvis aligned.
- Tone your abdomen and extend forward over the right shin.
- You should feel a stretch deep in the right hip and buttock.
- Sitting up with the legs extended in front you try to lengthen your spine and bring a gentle arch to the lower back. If this isn’t possible sit on a blanket or a book to elevate your legs.
- Cross you right ankle above your left knee. Lengthen the spine to extend forward over the right shin.
- If you feel this in the right buttock, hold for 30 seconds and switch sides.
- If you feel this initial stretch in the hamstring muscle at the back of the leg try to bend the left shin underneath the right shin stacking them on top of one another. If you can get your legs into the position keep your feet flexed and extend the spine forward.
- Hold for 30 seconds and do the second side.