First rotate the ankle clockwise, then counter-clockwise stretching ankle muscles. Lower Back Stretch From a laying position, with back on the ground, extend one leg straight out, while holding the other leg behind the knee. Pull the leg towards the chest, stretching the lower back. The other hand is in a fist, supporting the head under the chin. Abdominal Stretch Laying with chest on deck, extend both legs out and together.
Upper body is supported with both fore-arms, head tilted upward to stretch the abdomen.
In kneeling position, one arm is crossed across the body, and held down at the wrist by the other hand. Lean upper torso in the direction away from the hands, stretching the posterior muscles of the shoulder. From the push-up position, walk feet towards the hands, bending upward at the hips, keeping hands planted. With legs straight, and feet flat on the ground, place one foot on the back of the other foot at the ankle, stretching the calf muscle. This is an official U.S. Navy website.