Child’s pose: kneel, sit back toward heels, reach arms forward, hold 30–60 seconds
Cat-cow: hands and knees, alternate rounding and arching the spine, 8–12 slow reps
Knee-to-chest stretch: lie on back, bring one knee to chest, hold 20–40 seconds per side
Double knee-to-chest: pull both knees to chest, hold 20–40 seconds
Figure-4 (piriformis) stretch: lie on back, ankle over opposite knee, pull thigh toward chest, hold 20–40 seconds per side
Supine hamstring stretch: lie on back, loop strap/towel around one foot, straighten leg as tolerated, hold 20–40 seconds per side
Hip flexor stretch: kneel in a lunge position, tuck pelvis slightly, shift weight forward, hold 30–60 seconds per side
Glute bridge: lie on back, knees bent, lift hips, hold 1–2 seconds at top, 8–12 reps
Bird-dog: hands and knees, extend opposite arm and leg, hold 5–10 seconds, 6–10 reps per side
Standing forward fold: stand, hinge at hips, relax head/arms toward floor, hold 20–45 seconds
Seated spinal twist: sit tall, cross one leg over the other, rotate through the torso, hold 20–40 seconds per side
Thread-the-needle: hands and knees, slide one arm under the other, rotate chest toward the floor, hold 20–40 seconds per side
Perform 1–3 stretches per session, 2–4 sessions per week
Keep stretches at a mild-to-moderate intensity; avoid sharp or worsening pain
Stop if you get numbness, tingling, or pain traveling down the leg
Seek medical care urgently for severe weakness, loss of bladder/bowel control, or saddle numbness