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This is the most important stretch for the pelvis. It stretches the psoas muscle, a deep hip flexor which can cause many problems in the pelvis if it is not stretched properly.
The key here is to push the hips forward, keep the arms straight and feel the chest stretching backward. You should feel this stretch all the way up to the rib cage.
Hold this position for 15 seconds, repeat twice on each side.
3D Spine Simulator