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Lying on your back lift both knees to your chest. Wrap your arms around your legs just below your knees. Pull your knees to your chest while pushing your tailbone in to the ground.
(Ultimately you want to touch your knees to your chest while your tailbone touches the ground.)
Hold the stretch until the tension in the muscle group is relaxed, this may take approximately 20 to 45 seconds.
Relax and repeat one to two times.
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