Lower back stretch
Lie on the floor on your back. Draw one knee toward your chest and hold, feeling the stretch along your lower back and hip. Hold; repeat on your other leg.
Girl on Trail: 7 Stretches Every Runner Needs to Know
by Mara Tyler — Nov 20, 2012
I do not stretch, ever (unless you count a quick bending at the waist and reaching to the sky, and bouncing on my tip-toes, which takes about 30 seconds). I once hurt myself stretching and couldn’t run for 2 weeks. I always do a warm up. I know there’s proper way to stretch and a wrong way, but I’d rather not risk it anymore.