Calf Stretch: Great for after any sporting activity. Place your toe up as high against the wall as you can while your heel remains on the floor. Place your hands on the wall for support and slowly press your hips towards the wall while keeping your knee straight. This should stretch your calf (gastrocnemius) muscle behind the knee and ankle. 15-30 secs hold x 3 times each leg every few hours.
Hip Flexor Stretch: A tight Iliopsoas can contribute to hip and lower back pain especially after sitting for prolonged periods! To release through your hip flexors come into a deep lunge, keep your torso up tall and push the hip of the back leg forwards. To increase the stretch further slowly raise the arm of the back leg and bend towards the opposite side. Hold for 1-2 min per leg.