With a band wrapped around your ankles, lie on your stomach and bend both knees to 90 degrees as shown. From this position keep your knees together and spread your feet apart against the resistance of the band.
Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 30 seconds.
Lying on your back, hold both knees with your hands and pull them up towards your chest as shown. From that position spread your knees apart until you feel a stretch. You may also hold around your ankles to get a more intense stretch.
Get onto all fours on the ground with your hands under your shoulders and your knees under your hips. From this position, curl your spine so that the middle of your back is raised towards the ceiling and then arch your back the opposite direction so that your stomach is protruding toward the floor as shown.