All stretching is done slowly at first with little motion and slowly increasing the range of motion (ROM) to its fullest extend. Stretching is like playing with silly putty. Pull it fast and it breaks, work it slowly and you can get it to practically drip. You should do each stretch 10-20 times and should perform the abdominal hollow with each stretch and with all exercises that will follow. The abdominal hollow is done as follows: Try pulling your umbilicus (belly bottom) straight back to the spine and hold. There is no need to hold your breath.
The abdominal hollow is of utmost importance.
STRETCH #1 – “THE MAD CAT”
You start on all fours kneeling, pretend someone has a rope around your chest and they are going to lift you upwards. You tuck your head and neck forward and down looking towards your knees and you tuck your pelvis forward towards your hands arching your mid back towards the ceiling like a mad cat. You then return to the neutral position.
STRETCH #2
You can then roll onto your back with both knees flexed, reach down with both hands and grab your thigh above your knee and gently pull towards your chest. Do one leg then the other and then both together. As this becomes easier you will gently pull one knee to your chest and straighten the opposite leg. This helps stretch even more.
ALL STRETCHING IS DONE PAIN FREE.