In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.⁠

Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.