Piriformis Stretch Exercise
Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle. You must stretch the hips and keep for 20 seconds. Then, change the leg and hold for another 20 moments. You can even push out the leg for a far more intensifies stretch.
Knee To Chest Stretch Exercise
While lying on your back, bend the knees to a 90-degree angle, your feet need to be firm on the floor. Then, wrap your hands around one leg and pull it to the chest. Hold for 20-30 seconds and do the same with the other leg.
Back Extensions Exercise
Lie with your face down and keep the feet and hands flat on to the floor. Keep the fingertips at an eye level. Push the hands to arch the back, and hold for 5-10 seconds. Then, lower the back to the floor and make 10 repetitions.
Gluteal Stretch Exercise
Lie on the back, with the knees, bent to a 90 degree angle. Elevate the left leg and rest the ankle on your right thigh. Then, wrap the hands around the right thigh, pull it near the body, and hold for 20-30 seconds. Repeat this three times, and then switch the leg.