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1. Lie on your back and bring your knees to your chest in a fetal position. This stretches your erector spinae and quadratus laborum. 2. Lift one knee to your chest and grab it with your arms. Let your other leg remain on the floor. Switch legs and repeat. This stretches your hip flexor muscles.
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Calves (Gastrocnemius and soleus) Stand in a forward stance with one foot placed in front of the other and the knees slightly bent. Contract the abdominals and maintain a neutral spinal posture. The shoulders should be relaxed and the head should remain as a natural extension of the spine. Extend the back leg to the point where mild tension felt in the calf as the heel is placed on the floor. Hold the stretch for 20 - 30 seconds and then repeat with the other leg in the front.
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