Expected sensation: a gradual stretching of the buttocks and lower back. If the tension releases without sharp pain, the exercise has been performed correctly.
Standing Stretch (Figure 4 or Standing Pigeon)
Ideal for: mobilizing the hip and strengthening balance
Stand near a wall or chair to stabilize yourself. Place the ankle of the injured leg on the opposite knee, forming a figure 4. Bend the supporting leg, then lean your torso slightly forward, arms relaxed, while keeping your back straight.
Hold the position for 30 to 60 seconds, breathing deeply.
Repeat with the other leg to balance the posture.
What you will feel: a stretch in the hips and glutes, and a slight stimulation of your postural stability.
Seated Wide Leg Stretch
Ideal for: loosening the lower back and relaxing the back of the legs
Sit on the floor with your legs as wide apart as you can comfortably do. Slowly lean your torso forward, keeping your spine straight. Place your hands on the floor, or even your elbows if your flexibility allows.
Hold the position for 20 to 30 seconds, then straighten up with control.
Repeat twice, while breathing calmly.
Normal sensation: a gentle stretch of the posterior muscles (back, glutes, thighs), without sharp pain.
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