Stretching Stretching should be performed at the end of a strengthening session. Psoas Stretch Kneel on one knee on the side you wish to stretch. Have a chair or wall next to you on the side opposite to the hip you are stretching. Position yourself so that on your opposite leg your foot is under and slightly in front of your knee. Squeeze your buttocks so that your pelvis tilts backwards until you feel a light pull in the front of your thigh. Gently push your thigh forward until you feel the stretch lightly increase. Raise your arm on the side you are stretching and bend your trunk away from that hip. Hold for 30 seconds. TFL / I.T. Band stretch Begin in a standing position and then lower one leg underneath the opposite causing a stretch down the outside of the lowered leg. Keep your back upright without leaning forward. Hold for 30 seconds and repeat for the opposite I.T. Band. Hamstring stretch Choose either a standing or supine stretch, rotating the foot inwards or outwards to target each of the hamstring muscles. Hold for 30 seconds. Safe Back Exercises Piriformis Stretch Slowly bring your left knee (and, along with it, your right ankle) towards your chest. If and when your left knee gets close enough to your chest, clasp your hands around your left hamstring muscle, just below your left knee. Use your hands and your left hip flexors to pull your left knee and right ankle towards your chest even more until you feel a firm stretch in your right buttocks. Hold for 30 seconds & repeat for the opposite piriformis. QL stretch Lying on your back rotate your legs to one side and your trunk to the opposite. Hold for 30 seconds and repeat for the opposite QL. A little bit of discomfort with the exercises is ok as hurt does not necessarily equal harm. If you experience prolonged discomfort then consult your therapist on your next appointment.