These three basic stretches will help loosen your back, hip, and knee joints. You can do all three of these stretches right in bed. Or, if you prefer, you can do them on the floor. These stretches should be gentle enough for everyone -- including people who have had knee or hip surgery.
Hamstring stretch
Lie on your back with your left knee bent and your left foot flat on the bed or ground
Bend your right leg and place your hands behind your right thigh
Lift your right leg into the air and straighten it as much as you can, use your hand on your thigh to gently pull your leg into your chest
Hold for about 30 seconds and then slowly release
Repeat on left leg and repeat on both sides 2-3 times
You should feel the stretch on your lower back and the back of your leg
Single Knee To Chest Stretch:
Lie on your back and bend both knees. Your feet should be flat on the bed or ground
Interlock your hands and put them on your right knee
Gently pull your knee towards your chest
Hold for about 30 seconds and then slowly release
Repeat on left side and repeat on both sides 2-3 times
You should feel the stretch on the back of your leg and lower back
Piriformis stretch:
Lie on your back with both knees bent.Your feet should be flat on the bed or ground
Put your right ankle on top of your left knee
Put both of your hands behind your left knee and gently pull your leg towards your chest
Hold for about 30 seconds and then slowly release
Repeat on left side and repeat on both sides 2-3 times
These simple stretches are a quick and easy way to get rid of the pain you have in your back, knees and hips.
