Exercises Hip Bridge Lie on your back on a mat with your arms at your sides, knees bent, feet flat on the floor. As you raise your pelvis, contract your abs and glutes and lift your back to maintain a straight line from your shoulders to your knees. Hold for 5 seconds then lower your body to the mat again. Repeat 5 to 10 times. One-Arm Reach Lay on your back with your legs fully extended and determine which one is longer. Then, step onto a small, sturdy box or step and lower the shorter leg to the floor, bending your longer leg at the knee. As you lower the shorter leg, raise the arm on the same side up as high as you can. Step back onto the box and lower your arm. Repeat the exercise 5 to 10 times on this side only. Complete 2 to 3 sets. Don’t perform the exercise on the opposite side. Up and Down Dog Start on all fours with your legs and arms fully extended. Push your hips back and up as far as you can, moving into a down dog pose. Hold this pose for 2 seconds, then lower your hips towards the floor as far as you can without causing back pain. Repeat these movements 5 to 10 times. Complete 2 to 3 sets. Split Stance Keep your torso upright at all times during this exercise. Take a slightly exaggerated step forward with your longer leg. Shift your weight back and forth Dumbbell Row Holding a dumbbell in your right hand, place your left hand on a bench and bend over so that your back is parallel to the ground. Allow your right arm to extend fully towards the floor. Make sure your feet are directly below your hips. Bending at the elbow, pull the dumbbell towards your chest, squeezing your shoulder blades together at the top of the exercise. Slowly extend your arm again. Repeat 10 times, then switch sides. between legs, bending your front leg as it takes on the weight. At the same time, raise your opposite arm as high as you possibly can. Then, reach your other arm backwards with the palm facing up to align your torso and spine with your front leg. Repeat the exercise 5 to 10 times on this side only. Complete 2 to 3 sets. Stretches Arm Across Chest Sit up straight on a mat with your legs crossed in a pretzel shape. Reach your right arm across your body and use your left hand to press your elbow into your chest to intensify the stretch. Hold for 10 seconds, the switch sides. Sitting Rotation Stretch Sit on a mat with your legs extended, bend your right knee and cross your right leg over your left. Twist your torso towards your right leg and push into your right knee with your left arm to intensify the stretch. Look over your right shoulder. Hold for 10 seconds, then switch sides. th your legs folded into a pretzel shape. Without twisting your torso, press your left hand into your right elbow to flatten your right arm against your chest. Hold for 10 seconds, then switch sides. Cat/Cow Start on all fours with your hands under your shoulders, knees under your hips. As you inhale, round your back and pull your navel towards your spine. Hold for 5 seconds. Then, exhale as you push your abdomen towards the floor, arching your back. Hold for 5 seconds. Child’s Pose Kneel on a mat and push your hips back until they are as close to your heels as possible. Reach your arms forward until they are fully extended. Flatten your hands against the mat. Place your forehead on the mat between your arms. You can pull your arms forward with your fingers to intensify the stretch. Hold for 15 to 30 seconds. Sitting Rotation Stretch Sit on a mat with your legs extended, bend your right knee and cross your right leg over your left. Twist your torso towards your right leg and push into your right knee with your left arm to intensify the stretch. Look over your right shoulder. Hold for 10 seconds, then switch sides. Spine Release Lie on a mat on your back with your legs extended and your arms out to the sides so that your body forms a T shape. Pull your knees to your chest. Keeping them stacked, let your knees fall to one side without lifting your shoulders. Turn your head in the opposite direction. Hold for 10 seconds, then switch sides.