2-3 sets 8-10 reps
1. Knee Rolls
- Begin lying down with your knees pointing towards the ceiling. Slowly roll your knees to the right.
- Hold for a few seconds and then raise the knees so that they are pointing towards the ceiling again.
- Repeat on the opposite side
2. Pelvic Tilts
- Lying on your back, place both hands on your hips. Slowly tilt your hips towards the bed to flatten your back into the bed.
- Hold for 2 seconds and then tilt your hips in the opposite direction. This should increase the space between your lower back and the bed. Relax before repeating again.
3. Single Knee Hug
- Lying on your back, bring one knee up towards your chest. The other knee should be pointing towards the ceiling.
- Hold for a few seconds then slowly release.
4. Double Knee Hug
- Lying on your back, slowly bring your knees in towards your chest. You can place the hands over the knees to feel the stretch a little deeper.
- Slowly release the knee hug.
5. Cat Camel
- Place your knees on the floor or on your bed with a little space between them. Keeping your back straight, place your hands on the floor in front. Your hands should be in line with your shoulders.
- Gently pull your spine upwards. Tilt your chin in towards the chest at the same time.
- Slowly uncurl the back. Now push your chest towards the ground and tilt your head gently towards the ceiling. Hold and then release.
