Step 1 : Start on your back, one leg straight out , another leg bent pull one knee into chest and rotating the ankle in both directions , 3 to 5 repetitions on each side.
Step 2 : Put one leg straight out, another leg bent touch other leg knee and stretch down to touch the floor, repeat for another leg for a few times. This movement help improve flexibility for the spinal.
Step 3 : Leg raises with bent legs and both hands under legs , swing the body up and down, this providing relief and strength to your shoulder and back.
Step 4: Put those feet close together, knee touching each other, swing legs in and out, repeating the motion this help engage different muscles and improve flexibility.