Take your right leg up behind you, lifting the foot and taking hold of it with your right hand. Keep your pelvis in a neutral position - don't arch the back - and gently pull the foot in towards your bottom, keeping your knees close together. Feel the stretch along the front of the thigh of the bent leg. Swap legs. Photograph: Zak Waters/Zak Waters
Take your feet a stride length apart with the right leg back and left foot forward. Bend the front knee, keeping the back leg straight, press the right heel down on the floor. Make sure your back foot is pointing forwards. You should feel a stretch in the middle of the calf. To take the stretch lower, bring your right foot forwards a little and bend both knees, keeping the hips under, and sink down into the back heel. Swap sides and repeat. Photograph: Zak Waters/Zak Waters
Adopt a lunge position with your left foot forward and take your right knee to the floor with the lower leg extended behind it. Your front knee should be at around a 90-degree angle. Now tuck the pelvis under and press forward from the hips until you feel a stretch along the front of the hip and thigh. If you have your shoelaces facing the floor, you'll bring in a quad stretch too. Swap sides. Photograph: Zak Waters/Zak Waters
Lie on the floor with both knees bent and feet flat on the floor. Drop your knees down to the right without allowing your body to follow. Take your left arm out to the side and place it on the floor, and bring your right hand over your thighs, gently drawing them towards the floor until you feel a stretch through the lower back and sides. Swap sides. Photograph: Zak Waters/Zak Waters
Lie face up on the floor with a towel, scarf or cord in your hands. Extend your right leg and place the loop of the cord around the sole of your foot. Gently straighten the leg and, keeping it straight, draw it in towards your head. Feel the stretch along the back of the right thigh. To make the exercise easier, bend the other leg, placing the foot on the floor. Swap sides. Photograph: Zak Waters/Zak Waters
Start by sitting tall with your legs out straight in front of you. Now bend the left knee and take the left foot across your right thigh, planting it flat on the floor. Place your arms around the left knee and gently draw it across the body, keeping the foot on the floor and your body central. Swap legs. Photograph: Zak Waters/Zak Waters
