GROIN PAIN, FEET AND HAND PAIN. L4-l5!

Do bridging exercise and hamstrings, adductor stretch BASIC TECHNIQUE To perform a basic bridge, lie flat on your back with your knees bent, feet flat on the floor. Think of pressing both feet into the floor as you squeeze your glutes, raising your hips until your body is in a straight line from shoulders to knees. For more advanced variations on this exercise, you can extend one leg straight so it's in line with your body in the up position. Seated Hamstring Stretch While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds. Repeat 3 times for each leg. Hip adductor stretching exrecise Kneel onto your left leg and place your right foot in front of you to assume the lunge position. Slide your right foot out to the side and place both hands on the floor in front of you. Try to straighten the right knee and lean your body forward while relaxing your hips.