Hip and Back Flexion Stretch
You can do this stretch either way shown. Pulling your knees toward your chest while laying on your back will be easier if your knees are stiff and sore.
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Hip and Back Extension Stretch
OR 
Depending on your flexibility you can go up on your elbows or push up onto your hands. As with all the stretches, you should feel a gentle pull but not pain.
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Hip Stretch, Single Leg
Lay on your back. Pull one leg toward your chest while keeping the other leg straight. Repeat with the other side.
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Hamstring Stretch
OR 
Keep your knee straight and lean forward into the stretch. Keep your back straight as you lean forward and focus on stretching the back of the leg and not your back.
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Hamstring Stretch
Keep your knee straight and lean forward into the stretch. Keep your back straight as you lean forward and focus on stretching the back of the leg and not your back.
– See more at: http://activelivingservices.com/account/exercises/general-flexibility-routine/#sthash.ALMRxnjf.dpuf