Stretch 3
Lying on your back, place your arms straight out to the sides and
bend knees until feet are comfortably flat on floor (or bed) and
exactly 9 inches from your buttocks (use a ruler).  Gently drop
both knees to one side and turn head in opposite direction. Do not
force the stretch; the position should be easy and relaxed.  Hold
for 30 seconds.  Repeat on other side.
Stretch 4
While standing, hold something stable with one hand. Begin with
feet 16 inches wide and pointed straight forward. Bring one leg
straight back 12 inches behind other foot (and still 16 inches out )
and stand on the ball of the back foot.  Weight should be evenly
balanced on both feet.  Now, turn the back foot so the very tip of your
2nd toe on the back foot is pointed exactly straight.  You should notice
that this causes the back heel to go out slightly so you feel a bit pigeon
toed. Bend both knees very slightly. You should feel a mild stretch or
warmth in the front of the upper thigh of the rear leg.  Hold for 30
seconds. Repeat with other leg.
Stretches DOs and DON'Ts
PLEASE DO
 PLEASE DO NOT
Relax your body
 Stretch if it increases your pain
Each stretch for 30 seconds
 Force the stretch (any motion)
In bed or on the floor
 Change the stretch
  Stretches 1 and 2:  
  • Pull knees to your chest
  Stretch 3:  
  • Get knees too high before placing
    to side
  • Force neck range of motion
  • Force knees down to floor
  • Force back flat or hip down
`
 Stretch 4:  
  • Forget to hold onto something
    stable
  • Stand with too narrow stance
  • Point toes out
  • Have back foot flat (you should not
    feel this in the calf)
  • Arch back (you should not feel this
    in your back)
  • Step too far back (you should not
    feel this below mid thigh)
  • Put too much weight over front leg
    (this should not fatigue your front
    thigh)
Stretches

These 4 stretches may look similar but ARE DIFFERENT than
stretches you may have seen.  Please look carefully for the differences
(and see the DOs and DON'Ts section at the bottom of the page).  
These have a specific purpose, which is to square the pelvis.  If done
more intensely, they will not perform that function.

                          Why these stretches work...


    Printer-friendly Stretches in Adobe Acrobat format (pdf)
    Printer-friendly Stretches in Microsoft Word format (doc)
Stretch 2
Lying on your back, bring both knees up at the same time and clasp
hands around knees.  Relax arms and the rest of the body. Hold for 30
seconds. Do not pull the legs to the chest. They should be held at arms
length from your body without pulling.
Stretch 1
Lying on your back, bring one knee up and hold it, comfortably with
both hands, fingers clasped, for 30 seconds. Do not pull the leg to the
chest; it should be held at arms length from your body without pulling.
Your opposite leg should be straight and flat. Repeat with other leg.