RAVINDAR STRETCH FOR HIP/LOW BACK/GLUTE/LEG DISCOMFORT 

PERFORM BEFORE SQUASH

PERFORM BEFORE/AFTER SLEEP

PERFORM BEFORE/AFTER TRAIN/CAR/SITTING FOR LONG PERIODS

BE CONSISTENT AND PERFORM DAILY TO EXPERIENCE FULL BENEFIT AND RELIEF.

Hip Stretch

Sit on mat with left leg straight out in front of you. Bend right leg and bring right foot in towards groin touching inner left thigh. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. 3 repetitions. Switch.

Glute/Outer Thigh Stretch against wall

Sit sideways with Right side hip against wall, legs on floor. Lie back on floor and rotate your body to the right as you lift both legs straight up wall leaving your butt against the wall and shoulders/low back on the floor. Bend right leg ninety degrees, and place bottom of right foot against wall while lifting hips. Cross left ankle over right knee. Push left knee up and lower hips. Hold 30 seconds. Switch.

Forward Lunge Lean/Twist/Reach Stretch (did not perform) Next workout will do.

Hold each position 5 seconds

Start in a lunge position on a mat. Kneel on L. knee with R. leg out in front (make sure R. heel is in front of R. Knee), arms straight down by your side, keep chest and back vertical and head up. Lean forward as far as you can, hold 5 seconds. Push off R. foot, lean back and raise arms straight up while arching your back. Hold 5 seconds. Bring R. arm on inside of R. thigh. Rotate and lift L. arm up and back twisting the upper torso back and to the left. Hold 5 seconds. Perform 3 repetitions. Switch.