Side Lying Thoracic Rotations.
This is a great exercise which works on movement as well as stretch, useful to work on core stability, lower back and thoracic mobility and gluteal and anterior shoulder mobility.
On your side, bottom leg straight with knee bent 90 degrees, top leg bent at hip and knee at 90 degrees with knee to floor. Make sure your head shoulders and hips are in line. Arms out in front and together at 90 degrees from your body.
Reach forward with top hand and then twist upper body to stretch arm out to the other side. Aim to keep your top knee close to the floor, try to keep shoulder and arm in line with upper body and stretch using your upper back. Hold this position to feel the stretch. Depending on where your restriction maybe you may feel the stretch in your anterior shoulder, your thoracic spine, your lower back or your gluteal.
Repeat 5x each side either pre or post work out.
Do not do this exercise if this causes pain as opposed to a stretch. If in doubt contact your Physiotherapist.
Use this exercise as part of a routine for core stability, lower back care. This exercise will help to activate your deep abdominals and gluteal muscles.
On your back with knees bent and feet on the floor. Rest your arms to the side on the floor
Tense your abdominal gluteal muscles, this will flatten your back slightly to the floor.
Tip, if you find you hold your breath doing exercises like this, first breathe in then tighten as you exhale.
Lift your pelvis off the floor maintaining the tension in your deep abdominals and gluteal muscles. Hold this position for up to 5 sec and lower your back down, relax the abdominal and gluteal muscles and then repeat.
If you find your hamstrings cramp doing this exercise, it may be that your hamstrings are overactive. Try using a foam roller and hamstring stretches before re-trying these exercises.
Glute Bridge with Leg Extensions.
If you find the glute bridge easy, you can try to progress to leg extensions in the bridge position.
As for Glute bridge
In the bridge position, concentrate on keeping your pelvis level and straighten one knee make sure you keep the thigh in line with the other leg hold for 1 sec. Lower the leg and lift the other one. Lower the leg down and lower your pelvis
To progress you can stay up in the bridge position if you can maintain a level pelvis.