Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.
Hold the stretch for 30-60 seconds 3-4 times per day
Place knee as close to the wall as you can (a towel or foam pad under knee is ok for comfort)
Bring opposite foot out in front for stability
Gently, to tolerance, lean body back getting as close to the wall as possible
Hold stretch for 30-60 seconds
It may take several weeks of stretching daily to get all the way back to the wall
Switch legs and repeat