Wall Roll Down Stand with your back against a wall and your heels about six inches in front. Slump your upper body forward without removing your butt from the wall. You will feel a stretch in your hamstrings and back. Saw Stretch Sit on a mat with your legs straight and feet about a foot apart. Extend your arms to your sides so that your arms are making a cross shape compared to your torso. Rotate your truck to the left and touch your right hand to your left foot. Don’t bend your arm. Hold for a second and repeat on the other side. Hip Stretch Lie on your back with your feet flat on the floor and your knees bent at 90 degrees. Cross your left ankle over your right knee and pull your right leg toward you until your thigh is about vertical. You should feel a stretch in your left glute. Hold for a second and repeat on the other side. Spine Stretch Sit on a mat with your arms straight in front of you. Your legs should also be straight with your feet about a foot apart. Reach forward with your arms so that your upper body bends forward. Your arms should stay parallel to the ground. Stop when you feel a gentle stretch in your back. Hold for a second and repeat. References https://www.verywellfit.com/pilates-stretches-2704728