Lay flat on your back with your legs straight out, lift one leg up bending it at the knee and, using your hands; pull your knee towards your chest, gently stretching your buttocks and your back. Hold for ten seconds, relax and repeat with the other leg.
Lay flat on your back with your legs straight out and raise your arms straight up, clasp your hands together and interlock your fingers. Keep your arms locked and lower them to your left, allow your right shoulder to rise off the bed. Hold one second. Then swing your arms over to the right side letting your left shoulder rise off the bed. Hold for one second then bring your hands back above you.