Stretch your upper back, lower back, and glutes muscles
Lie on your back, bend your knees up to 90 degrees with your feet flat on the floor. Place both hands behind the thighs and pull both feet into the chest. Keep pulling until you can feel a bit of resistance. Hold for 30 seconds. Return to starting position
Still lying down, straighten both feet forward. Bend one leg and push the heel toward the buttocks. Grab your ankle with one hand and knee with the other. Gently pull your diagonal foot up opposite shoulders, until you feel a little resistance. Hold for 30 seconds, return to the starting position. Replace foot and repeat