Thread the Needle yoga pose
Thread the Needle is a yoga pose also known as the Eye of the Needle or Figure 4 pose and is very effective for stretching and strengthening your hips. Fortunately, this exercise is also recommended for people who suffer from knee problems or other hip issues.
So, all you have to do is lying comfortably on your back and bend your knees. Then cross your right ankle on the left knee (just like ladies sit on a chair) and thread your right arm through the space created between your legs, so that you are hugging your thigh to you. After this, you should use your arms to gently pull your left leg closer to your chest while keeping your hips square. You have to keep your back relaxed on your mattress to release the neck tension. Remain in the pose anywhere from 5-25 breaths and repeat the process on the other side as well.
“By incorporating joint mobility exercises along with stretches to help lengthen the muscles, posture will improve, the pain will subside, and optimal health can be achieved,” said Froerer.