These stretches help ease lower-back pain, a common ailment in runners and cyclists. Bonus: they also help open up your hip flexors, which will help keep your body balanced (and prevent common injuries like IT Band Syndrome) while you exercise.
The pigeon is a great postrun pose for opening up hips and stretching your lower back.
- Sit with your right knee bent and your left leg extended straight behind you. If your hips are flexible, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Rest your hands on your hips or walk your hands out in front of you, allowing your torso to rest over your right knee.
- Hold here for five breaths, and then repeat Pigeon on the left side.
Source: Jenny Sugar