6. Hip Flexor Stretch
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Kneel with one knee on the floor.
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Keep the other foot in front at 90°.
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Tighten the glutes and shift the hips forward.
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Raise the arm on the same side as the kneeling leg.
Hold for 30 seconds.
Strengthening Exercises
After improving flexibility, strengthening exercises help restore normal movement.
Leg Slides
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Lie on your back with knees bent.
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Draw your stomach inward.
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Slowly extend one leg along the floor.
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Return to the starting position and repeat.
Floor Bridge
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Lie on your back with knees bent.
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Push through your heels.
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Lift your hips until your body forms a straight line.
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Lower slowly.
Lateral Band Walks
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Place a resistance band around your ankles.
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Bend your knees slightly.
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Take small side steps while keeping tension on the band.
Ball Squats
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Stand with a stability ball behind your lower back against a wall.
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Squat slowly while keeping your chest upright.
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Push through the heels to return to standing.
