The low back ... and your hands on your hips. Shift your weight into the outside foot (further from the wall) and bring the inside knee up toward your chest at a 90-degree angle.

This move stretches the muscles in your hip and groin. It also works your core. The spiderman stretch is similar to the low lunge ... a 45-degree angle. Rest your head on the hand of your lower ...

glutes and low back. Lie face down on the floor. Place your hands on top of each other with your elbows out to the sides and rest your forehead on your hands. Open your legs as wide as the hips ...