At my second physical therapy session, the therapist gave me stretches for my hips and back to do every night. Here they are.
Lie on your back. Put on leg down and lift your other knee towards your chest. Put your hands behind your knee and pull your knee to your chest. Hold for 10 seconds and repeat 10 times for each leg. This stretches you upper hamstring and lower glutes.
Lie in a doorway, with one leg down and the other straight up against the wall. Hold for 30 seconds and repeat 2 times. Stretches your hamstrings.
Starting with the position in #2, cross your other ankle over you knee, then slide you first foot down the wall to stretch you hip on the other leg. Hold for 30 seconds and repeat 2 times for each leg.
Lie on the floor with your feet together and you knees up. Rotate your knees to the side to stretch out your back and hips. Hold for five seconds then rotate you knees to the other side. Repeat 10 times.
These stretches are hard to describe, but you can find them online by looking for pelvic floor stretches. My hips and lower back have always been tight, so these stretches are good for me anyways. I find that I fall asleep faster and sleep better when I do these. So even if they don’t help the PE, they are good for me.