Kathryn Haynes, D.C.
Single knee to chest. Lay on back, bend 1 knee and put foot on the floor. Bend the other knee, wrap hands on top of bent knee and gently pull knee to chest. Repeat 10 times on both sides.
Both knees to chest. Lay on back, bend both knees, and gently pull to chest. Hold 10-30 seconds.
Child’s pose. Knees on the floor. Touch your big toes together and gently sit back on your heels. Exhale and lay your torso down on or between your thighs.
AVOID: Crunches, sit-ups and activities that involve twisting & heavy lifting. I.e. golf, tennis, weight lifting, contact sports, & extended cycling rides.