For lower leg and heel stretch stand about three feet from wall. Keeping feet flat on floor, extend arms forward to touch wall and slowly lean forward, holding stretched position for five seconds. Do it for ten times.
Lower back and butt stretch: Lie on back with legs straight out. Now bring right knee up to chest, pulling knee with hands as high as possible. Hold for ten seconds. Repeat with opposite legs. Do each leg ten times.
Stand feet apart, hands on hips. Rotate head clockwise in full circle for five minutes. Then in reverse direction for five times.
Then you can try out the hamstring and lower back stretch. Sit legs extended forward, back of knees pressed on floor. Grasp behind knees and bend trunk towards knees as far as possible without strain. Hold for ten seconds. Repeat ten times.
For neck and upper back stretch, lie on back, knee bent, feet flat on floor, hands behind head and neck. Curl the head and shoulders up and forward. Hold for five seconds and repeat fifteen times.
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