hip roll
Hip Roll 

Back lying-with the knees bent and the feet flat on the floor, move the knees and hips to the right as far as is comfortable, then return to the starting position.
Alternate by repeating the same movement on the otherside.
single leg knee to chest

 Single Leg Knee to Chest 

Back lying-with knees bent and feet flat on the floor, place both hands behind the right knee and gently pull the knee to the chest, then relax.
Repeat on the other side.
double leg knee to chest
Double Leg Knee to Chest

Back lying-with knees bent and feet flat on the floor, place one hand behind each leg and gently pull the knees to the chest.
Relax and repeat.

hamsting stretch
Hamstring Stretch

Back lying-bend the knee as in single leg knee to chest and then straighten the leg reaching to the ceiling with the heel and hold for two seconds and then repeat.
exercises, lumbar flattening
Lumbar Flattening

Back lying-with both feet on the floor, using the abdominal muscles to rotate the pelvis resulting in the lumbar spine flattening to the floor.  This is a coordination of  relaxing the back muscles at the same time as contracting the abdominals to cause the lumbar spine to press against the floor. This is not completed by tightening the buttock muscles.
exercise, pelvic rock 1
Pelvic Rock 1

On hands and knees, rotate the pelvis forward so that the lumbar spine goes sway back, then repeat Pelvic Rock 1.  This exercise is repeated alternating between 1 & 2.
exercise, pelvic rock 2
Pelvic Rock 2

On hands and knees, rotate the pelvis backwards so that the lumbar spine arches upwards, then repeat Pelvic Rock 2.  This exercise is repeated alternating between 1 & 2.
morning star
Morning Star

Back lying, raise the right leg (keeping the knee straight) as high as possible, then bring the leg across the body as far as possible, keeping the knee straight, relax, repeat.
crossed leg hip stretch
Crossed Leg Hip Stretch

Back lying-with knees bent and both feet on the floor, cross the left ankle across the right knee.  The right hand is placed on the left knee, then pull the left knee to the right shoulder gently, hold for 2 seconds.  Relax and repeat on the other side.
crossed leg hip stretch straight
Crossed Leg Hip Stretch, Straight Leg

Back lying-with legs straight, cross the left foot along side the outside of the right leg.  The right hand is placed on the left knee, then pull the left knee to the right shoulder gently, keeping the left foot along the outside of the right leg, hold for 2 seconds.  Relax and repeat on the other side.
figure 4 hip stretch

Figure 4 Hip Stretch

Back Lying- with knees bent and both feet on the floor, cross the right ankle over the left knee.  Place both hands behind the left leg and gently pull towards the chest, hold for 2 seconds.  Relax and repeat on the other side.
hip flexor stretch 1 Hip Flexor Stretch 1

Back lying- with hips at the edge of the table and left knee held to the chest, the right leg is allowed to relax and let gravity stretch the right hip flexors.  Relax and repeat on the other side.
hip flexor stretch 2

Hip Flexor Stretch 2

Back lying- with the right hip off of the edge of the table and the left knee held to the chest, the right leg is allowed to relax and let gravity stretch the right hip flexors.  Relax and repeat on the other side.
hip flexor stretch 3
Hip Flexor Stretch 3

Back lying-with the right leg straight and the left knee held to the chest, press the right leg toward the floor so as to touch the back of the right knee to the table surface.  Relax and repeat on the other side.
double leg bridge
Double Leg Bridge

Back lying-with both feet on the floor, tighten the core then lift the hips off of the floor 6 inches, hold for 1 second, slowly return to the floor and then repeat.
exercise, single leg bridge Single Leg Bridge

Back lying-with both feet on the floor, lift the left knee till the hip is at 90 degrees.
Tighten the core, then lift the hips off the floor, (keeping the pelvis level) hold for one second, slowly return to the floor. Relax and repeat on with the other leg.
exercise, dog pointer, advanced quadriped, back Dog Pointer

On hands and knees, lift the right arm and left leg even with the body and straight (like pushing something away). Go back to the original hands and knees position and then lift the left arm and right leg even with the body. This is completing one cycle.