Lying on your stomach with your involved arm dangling over the edge of the table, lift your arm with your elbow bent up to your side as shown. From this position, lift your hand so that it is parallel with the floor.
Start on all fours with your knees under your hips and your hands under your shoulders. From this position protract your shoulders, rounder your back and lift one arm while maintaining your shoulders protracted and your back rounded as shown.
Lie on your back and bring the involved leg off the edge of the table or couch as shown and hug the opposite knee towards your chest. Grab the strap and pull until you feel a stretch on the top of the involved hip and thigh.
Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 30 seconds.
Lie on your back with both knees bent. Pull one knee toward your chest as shown. Lift the toes off the table on the opposite foot and lift your hips toward the ceiling and then slowly lower your hips back to the table.