Exercise 1
Lying on your back, bend your knees. Raise your right leg and place your right ankle on your left thigh. Wrap your arms around the back of your left thigh and pull it toward your body. Don’t lift your head off the ground. Stay during this position for a minimum of 30 seconds. Repeat the exercise 2-3 times on each leg.
Exercise 2
For performing the following exercise, lie on your back and put your hands alongside your body. Bend your knees and lift your legs. Lift and lower them 5 times.
Exercise 3
For the last exercise during this set, you will need a ball. Take the ball and lie on that with it positioned under your buttock. Gently move to seek out the sore spot in your buttock. After you discover it, you’ll press there carefully for 30-60 seconds by relaxing your body into the ball. Roll the muff and down this area. Then move to the subsequent painful point. Avoid the spinal area while rolling and stop immediately if sharp pain occurs. Repeat this exercise 1-2 times each day for 5-10 minutes.