Lie on your back and pull one knee toward your chest
Pull both knees toward your chest
Do a gentle pelvic tilt while lying on your back
Perform the cat-cow stretch on hands and knees
Sit and twist your torso gently to each side
Do the child’s pose stretch
Lie on your back and let both knees fall to one side
Stand and place your hands on your lower back for a gentle backward bend
Use a foam roller lightly along your lower back and hips
Hold each stretch for 20 to 30 seconds
Breathe slowly and avoid bouncing
Stop if you feel sharp pain