Ga naar inhoud

Alternative daily

  1. Pelvic Tilts (on back) – 10 reps Gently rock your pelvis forward and back. Imagine massaging your sacrum into the ground. This brings awareness and gentle mobility.
  2. Supine Figure 4 Stretch – Hold 1–2 min each side You already like this — great for releasing the piriformis and gluteal tension.
  3. Supported Butterfly Stretch (back against wall, feet together) – 2 min Let gravity pull your knees down. Very mild adductor lengthening without over-pulling.
  4. Side-Lying Clamshells – 10–15 reps per side For activating glute medius and stabilizers of the SI joint. Keep hips stacked and slow, controlled motion.

  5. Lunged Hip Flexor Stretch + Side Reach – 1 min each side Focus on opening the iliacus. Reach the same arm as back leg up and over to the opposite side to lengthen psoas line.

  6. Reclined Butterfly With Bolster (Supta Baddha Konasana Bolster)