Lie on your back and gently pull one knee toward your chest
Hold the stretch for 20 to 30 seconds
Switch legs and repeat
Pull both knees toward your chest while lying on your back
Hold for 20 to 30 seconds
Lie on your back with knees bent and slowly drop both knees to one side
Keep shoulders flat on the floor
Hold for 20 to 30 seconds, then switch sides
Sit on the floor with one leg extended and the other bent inward
Reach forward toward the extended foot
Hold for 20 to 30 seconds, then switch sides
Get on hands and knees and arch your back upward
Then slowly let your back sag downward
Repeat slowly for several repetitions
Lie face down and prop up on your elbows
Keep hips on the floor
Hold for 15 to 30 seconds
Stand and place hands on hips
Gently lean backward
Hold briefly and return to neutral
Perform stretches slowly and without bouncing
Stop if you feel sharp pain
Breathe steadily during each stretch
Stretch after light activity or a warm shower
Repeat regularly for best results