Modified Pigeon Stretch
How to do it: Get on all fours, placing your left knee on a pad. Shift your left heel so it is under your right hip. Bring your right knee in to meet your left calf, pinning your left leg in place. Move your hips side to side, forward and backward. Spend extra time pushing through your left hip.
Lat Hang
How to do it: Hang from a pullup bar with your heels on a bench that’s slightly in front of you. Your legs should be straight. Sit back, so your torso is perpendicular to the floor. Your legs should be on a diagonal from your hips.
Belly Lift Walk
How to do it: Get into a pushup position, your hands elevated on a low step or box. Keeping your legs straight, “walk” your feet up as close as possible to your hands, rounding your upper back as each foot moves forward. Actively push your heels into the floor and your palms into the step or box.
Couch Stretch
How to do it: Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Your feet should be against a wall. Keeping your knee on the floor, lift one foot and slide it up the wall until your shin and foot lie flat against the wall. Step the other leg forward.