Hamstring stretch

Step 1—Sit on a mat with one leg on the mat with the other  leg off the mat and foot on the floor.
Step 2—Sitting tall lean forward from your hips and reach for your ankle until you feel a slight stretch in your hamstring.
Step 3— Hold this stretch for 10 seconds.
Step 4—Repeat steps 1-3 three times on each leg.

Hip Stretch

Step 1—Sit on a mat with one leg on the mat with the other leg off the mat and your foot on the floor.
Step 2—Bend the leg that is on the mat until the sole of your foot is against your opposite leg.
Step 3—Sitting up straight lean forward until you feel a slight stretch in the hip that is up on the mat.
Step 4—Hold this stretch for 10 seconds.
Step 5—Repeat steps 1-4 three times for each leg

Psoas stretch

Step 1—Place one leg in bent on the mat like in the picture.
Step 2—Take the free standing leg and move it forward and away from your body.
Step 3—Bend your standing le straight forward, until you feel a slight stretch in the leg that is on the mat.
Step 4—Hold this stretch for 10 seconds.
Step 5—Repeat 1-4 three times on each leg.

Lumber extension

Step 1—Standing up, simply lean backwards until you feel a slight stretch in your back.
Step 2—Hold this stretch for 10 seconds.
Step 3—Repeat steps 1 and 2 three times.

Figure 4

Step 1—Lay down on you back
Step 2—Bend on leg up into a 45° angle with your foot still on the mat.
Step 3—Take your opposite leg and cross it over your knee that is bent.
Step 4—Take both of your hands and grab the back of your bent leg’s knee.
Step 5—Pull the back of your knee towards your chest until you feel a slight stretch in your hip area.
Step 6—Hold this stretch for 10 seconds.
Step 7—Repeat this 1-6 three times on both legs.