Exercises for low back and hip tightness

Seated piriformis stretch: cross one leg over the other with your ankle resting on the opposite knee, lightly press down on the bent knee, keeping your back straight

Seated glute/piriformis stretch: cross one leg over the other, keeping your back upright, twist to the side of the leg that is crossed over and lightly use your elbow to push your bent knee across your body

Double knee to chest: bend both knees up to your chest, hold them with your arms as you sink into this stretch

Single knee to chest: bring one knee up to your chest and hold that knee with your arms as you rest the other leg, again allow yourself to sink into this stretch

Figure four piriformis stretch: while laying on your back, cross one leg over the other, resting that ankle on top of the opposite knee, holding the opposite knee with both arms and lightly pulling that knee up to your chest, keep the leg that is crossed over relaxed

Piriformis stretch: start by getting on your hands and knees, cross one knee out in front of the other leg and gently allow your hips to sink back until you feel a good stretch