Passive stretching: gluteal muscles / back muscles (below)

Individual work

Lie on your back, bend one leg (90 degrees at the hip and knee joint) and move the other leg to the opposite side, the other leg remains extended, press the knee of the bent leg towards the floor with the hand on the side of the extended leg to intensify the stretch, the other arm (side of the bent leg) is extended to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required