4. Pulling the legs: It’s one of the variations of the pigeon pose. Pull your right foot to your body as you sit, bend at the knee, and press it to your chest. Secure the position with the help of your hands. Direct the left foot to yourself. Feel how your buttock muscles are stretching. Alternate the leg. You can also perform this exercise while lying on your back. In this case, it will be possible to hold the working leg with the help of the knee of the other leg pressed against your chest. Your hands should be leaning on your hips in this position.

5. Piriformis stretch: This exercise looks like the previous one. However, in this exercise, you don’t need to pull a leg bent to your chest. All you need to do is simply place it on the opposite thigh. You can lean on your hand placed at the back and wrap your ankle with the second one. The foot of the free leg should be placed parallel to the floor. Don’t forget to alternate legs.

6. Calf workouts: Stand with the toes placed at the edge of a stair, and your heels should be located on the floor. If there are no stairs, use a roll or any other thing that you will be able to lean your feet on — even a wall will be suitable for this. Once you get in the necessary position, you’ll feel the stretching of the soleus and calf muscles.

7. Stretching the thighs: Stand straight. Bend your right leg at the knee and touch your buttock with the heel. Secure the position with your hand. If the tension is not enough for you, you can slightly pull the leg back. Repeat the same thing with the other leg.

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