Stretches
Gluteal Stretch
Seated in a chair cross one leg over the other until leg is parallel with the ground. Gently lean forward and push down on the knee or lift the knee up towards the chest and push it across the body to desired stretch.
Left Image:
Place your right leg over front of your left knee. Grasp your left thigh with both hands and gently pull up towards your chest.
Hip Flexor Stretch
Start in a lunge position as outlined in the picture, with a cushion underneath the knee. Keep the pelvis neutral and gently move your torso forward. Holding the foot or resting it on a chair (making the knee flex) can intensify the stretch. A gentle stretch should be felt in the front of the leg.
Hip Flexor Stretch
Lying on your back on a raised surface slide to one side lifting the opposite knee to the chest and letting the other leg drop off table. To increase the stretch allow someone to gently push down on the hanging leg.
Low Back Stretch
Go down on your knees keeping them wide apart. While remaining in this position, lower the chest towards the ground and bring the shoulders forward past the ears. Keep your chin tucked in towards the chest and stretch the back of the neck, and you can rest your forehead on a pillow.
Hamstring Stretch
Lying on the ground straighten affected leg straight up against the wall. Push gently into the wall for 6 seconds then relax while moving forward to increase the stretch and repeat.