Lie on your back with knees bent and feet flat
Place a soft ball under the lower abdomen near the front of the hip, not directly on the spine
Relax your belly and breathe slowly into the lower ribs
Hold gentle pressure for 30 to 60 seconds
Perform a half-kneeling hip flexor stretch
Tuck the pelvis slightly and squeeze the glute of the back leg
Shift forward only until a mild stretch is felt in the front of the hip
Hold for 20 to 30 seconds
Repeat on both sides
Do a low lunge stretch with the back knee down
Keep the torso upright and avoid arching the lower back
Contract the back-side glute during the stretch
Hold for 20 to 30 seconds
Try a supported bridge
Lie on your back, bend knees, and lift hips slightly
Keep ribs down and lower back neutral
Hold for 5 to 10 seconds
Repeat several times
Use diaphragmatic breathing
Inhale through the nose and expand the belly and sides of the ribs
Exhale slowly and let the abdomen soften
Practice for 2 to 5 minutes
Perform gentle cat-cow movements
Move slowly between spinal flexion and extension
Keep the motion smooth and pain-free
Do a prone press-up only if it feels comfortable
Keep hips relaxed and avoid forcing the lower back
Walk regularly and avoid long periods of sitting
Stand up and move every 30 to 60 minutes
Avoid aggressive stretching or deep pressure if it causes pain
Stop if there is sharp pain, numbness, or tingling
Consult a qualified healthcare professional if symptoms persist