Here are 5 exercises I love to prescribe to introduce flexibility and core/glute strength.
1 & 2) Hip Flexor with Hamstring Hinge: Kneel on a pillow for comfort (not mandatory), and push both hips forward. Whatever knee is on the ground, that arm raises in the air. You can simply hold this stretch, or do a more dynamic stretch where you straighten the front leg and hinge forward and hold each position 2-3 seconds. Aim for 20 reps of the dynamic combination pre-exercise. OR simply hold each position 20-30 seconds, 3 times each post-exercise
3) Glute Figure 4 Wall Stretch: The wall is so important here as it helps to support the low back. Push your tailbone into the ground and hold for 20-30 seconds, 3 times post-exercise.
4) Clam Shell: Squeeze the top glute and raise your top knee while keeping the ankles together. Aim for 3 sets of 20 or until fatigue compromises your form
5) Table Top (aka bird dog): Practice activating your core in this position. Raise opposite arm opposite leg WHILE keeping your hips LEVEL! Body awareness is key here. Aim for 3 sets of 20.
There you have it! 5 EASY at home stretches and exercises you can use to combat lower body pain!