Sit on the floor with one leg straight and the other bent
Keep your back straight and your toes pointing up
Lean forward gently from your hips toward the straight leg
Hold the stretch for 20 to 30 seconds
Repeat on the other leg
Lie on your stomach and bend one knee so your heel moves toward your butt
Gently pull your ankle closer if comfortable
Hold for 20 to 30 seconds
Repeat on the other side
Stand and hold a wall or chair for balance
Bend one knee and bring your heel toward your butt
Hold your ankle or foot and pull gently
Keep your knees close together
Hold for 20 to 30 seconds
Repeat on the other side
Sit in a chair with one leg extended
Straighten the knee and point the toes upward
Gently tighten the thigh muscle
Hold for 10 to 20 seconds
Repeat several times on each leg
Perform each stretch slowly and gently
Stop if you feel sharp pain