12 Stretches To Get Rid Of Back, Hip and Knee Pain (Introduction to the Egoscue Method)

by Jackie Wicks
Yoga Split

4. Assisted Runners Stretch: Helps Train Your Pelvis To Work The Right Way

Hold this stretch for one minute.

Hold this stretch for one minute.

Kneel down in front of a chair or table that you can use to stabilize and support your body.

Place the back of your left heel on the front of your right knee. Be sure that you are up on the toes of your right foot, with the bottom of your foot pointing behind you. Keep your left foot, your right knee, and your right foot in line with each other.

Keeping your hands on the chair, stand up and begin bending over while rolling your hips back, which will make an arch in your lower back. The heel of your right foot should be on the ground.

Tighten your thighs (quads) while relaxing your upper body. Keep your weight on the inside of each foot, and keep your lower back arched.

Hold for one minute; switch sides and repeat. 

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