2. Knee-to-Chest Stretch
This move helps loosen the glutes and lower back while improving flexibility in the spine.
How to do it:
Lie on your back with both legs extended.
Bring one knee toward your chest, holding it with both hands.
Hold for 20 seconds, then switch legs.
Repeat twice on each side.
3. Spinal Twist (Vertebral Stretch)
This gentle rotation is excellent for easing tension in the spine and relieving pressure caused by conditions like sciatica.
