Stretch to the point of "mild discomfort," not to the point of pain. Pain is exacerbated by stress in the body, and stress in the body can be exacerbated by psychological stress. Stretching helps the mind relax and helps the body get out of trauma mode. This encourages more wellness and more healing which in turn triggers more relaxation.
This stretch will release tension in your hamstrings and hips. Hold for 5 breaths, repeat on opposite leg.
Seated Forward Bend
This seated forward bend will help lengthen your spine while stretching your hamstrings and lower back. This stretch also helps calm the mind reducing stress and anxiety. Hold for 5 breaths, release and come back to seated position.
This stretch will aid in digestion, stretch your back and hips and also improve your posture. When twisting, first find length in the spine, then move from the core gently and mindfully. Hold twist for 5 breaths and repeat on opposite side.
Seated Spinal Twist with Cross Body Leg Extension
You will feel this stretch in your outer thigh muscles, buttocks, upper back and chest. As this stretch opens your shoulder joints it also twists and rinses out the spine, nourishing and increasing circulation to spinal nerves, veins and tissues. Begin in seated position with your legs stretched out in front of you. Gently reach your right hand to your left foot and raise leg in the air. If this is too deep of a stretch, you may hold onto your calf muscle. Rotate your torso towards your picked up leg and hold for 5 breaths. Repeat on opposite side beginning with your left hand holding onto your right ankle.
Sit up tall with the soles of your feet pressed together and your knees dropped to the sides. Engage your abdominals as you lean forward from your hips. You should feel this stretch throughout your inner thighs, hips and your back. Hold for 5 breaths and slowly release.
Figure 4 Stretch
This is simple to do and will alleviate some of that deep booty tension you might be feeling. Lay on your back with both legs in the air. Place your right ankle on your thigh above your left knee. Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should fee a stretch on the outside of your right hip. Hold the stretch for 15 to 30 seconds.
Leg Extension Hamstring Stretch
This stretch focuses on your hamstrings and your flexibility. Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, keeping your left leg extended on the floor. Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards your gently while keeping both hips on the floor. Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.