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Exercise:

Lunging in deep squatting position

3 x 5 exercises
each for 20 secs

Exercise:

Supine position on a table or bed, both hands grasp one knee and pull it towards the chest until the lumbar spine is lying flat against the supporting surface. The other leg hangs down, relaxed with the knee bent.  A partner can intensify the stretching by carefully pulling the foot of the hanging leg downwards. 

3 x 5 exercises
each for 20 secs, left and right