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Frog stretches are a great way to open up your hips and lower back in a soft and comfortable position. They don’t require much strength and you can make them as strenuous or relaxing as you want. Start slowly and only hold the stretch for a few seconds if you do these as a warm up or activation before other exercises.
Start on your hands and knees and then move your knees outward as far as you can, while keeping your knees bent at 90 degrees. If you can, bring your elbows and forearms to the ground, in front of you. Slowly rock your hips back and forth. You will likely feel more stretch in your hips as you move backward. Move slowly and repeat 2-3 times.