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Back 1.

• Squeeze your knees against your palms, tighten the lumbar muscles and try to relax the rest.
• Hold for 15 – 30 seconds and repeat 2 – 3 times.

Back 2.

• If you suffer from disc problems make sure that this stretching does not cause pain that radiates into the buttocks or legs!
• Lie on your stomach with your face down.
• Place your hands on the floor with fingers forward. Lift upward to straight arms. Let your stomach just hang down.
• Hold 10–20 seconds and repeat 2–3 times.

Back 3.

• Bend forward and stretch the lower back. Try to relax.
• Hold for 10-20 seconds and repeat 2-3 times.

Hip 1.

• Find a convenient height where you can position your leg.
• Let the knee, lower leg and foot be in full contact the surface.
• Relax and bend your upper body slightly forward with your back straight.
• Hold for 10-20 seconds and repeat 2-3 times.

Hip 2.

• Find a good position to support the leg. If desired add something soft under the knee joint.
• Extend the leg and the lower buttocks. The upper body should be bent forward with your back straight.
• Relax and hold for 10-20 seconds and repeat 2-3 times.

Hip 3.

• Extend one leg out and bend the opposite leg over.
• Rotate your upper body down toward the hip side and lift/press the leg lightly against your body.
• The stretching should be felt on the outside of the hip.
• The foot can be lifted from the ground slightly for more effect.
• Hold for 10–20 seconds and repeat 2–3 times.

Hips/Thighs

• Bend one leg at about a 90-degree angle.
• Extend the other leg behind the torso and touch the floor with the knee and lower leg. Find a stable position.
• Move the hip forward, placing more weight on the forward leg.
• The stretch should be felt on the front of the hip and the thigh.
• Hold for 10–20 seconds and repeat 2–3 times.

Thigh/Hamstrings

• Locate a convenient height where you can offload one leg, make sure the foot is pointing forward.
• The knee joint can be anywhere from fully extended to slightly bent.
• Bend forward at the hip with a straight back and support with the hands against the lower leg.
• Hold 10–20 seconds and repeat 2–3 times.

Thighs/Quadriceps

• Stand upright on one leg. Bend the knee and grasp the foot.
• Pull the heel backward and slightly upward. Push the hip forward.
• Hold for 10–20 seconds and repeat 2–3 times.

Calf 1.

• Place one foot behind the other.
• Brace your hands against the wall.
• Lean forward and gently stretch the calf muscles. You can bend the knee slightly to effectively stretch the deeper part of the calf.
• Hold for 15–30 seconds and repeat 2–3 times.

Calf 2.

• This exercise will stretch deeper muscle compartments in the calf and the big toe flexor.
• Sit on the floor with one knee bent.
• Place the elbow joint on the outside of the knee. Hold the forefoot and externally rotate the ankle and then bend upward.
• For a more effective stretch, lift the big toe.
• Hold for 10–20 seconds and repeat 2–3 times.