back pain, Hip dysplasia

9 SIMPLE STRETCHES TO RELIEVE LOWER BACK AND HIP PAIN

  • (1) Wide knees child pose = 3 minutes
  • (2) Knees together child pose = 3 minutes
  • (3) Squat = 3 minutes
  • (4) Bent knee Rag doll stretch, feet apart = 3 minutes
  • (5) IT band stretch, legs crossed = 3 minutes
  • (6) Supported pigeon stretch = 3 minutes
  • (7) Lizard pose = 3 minutes
  • (8) Baddha konasana = 3 minutes
  • (9) Reclined squat, back on the floor against the wall, bum to the wall and both feet to the wall = 3 minutes https://www.nhs.uk/live-well/exercise/guide-to-yoga/