Low Back and Hamstring Stretch–Keeping your legs straight, slowly reach down and try to touch your toes. Do not bounce while doing this stretch. Hold this stretch for 45-60 seconds
QL-Low back stretch– Slowly bend, keeping your legs straight. Take one arm and reach across your your ankle and grab the back of your calf, take the other arm and grab the same ankle as low as you can. Use both arms to pull your shoulder towards your foot while rotating your spine inward. You should feel a stretch on the side of your low back
Lats-Shoulder stretch-Simply place your hands on a bench, bed, or chair and force your chest towards the floor. You should feel this stretch along the side of your back and up along your armpit.