Stretches Pigeon Hip Flexor It - Band Windmills Piriformis Exercises variations -only arm lifts -only leg lifts Supermans Laying face down Lift opposing limbs while fully extended Back Extension Machine (quiet room) 50x15 Pelvic Tilt Bring pelvis toward rib cage and hold Side Plank Arm up Straight Leg Dead lift Leg Raises on Bench |