Warm up with 5–10 minutes of light cardio
Sit with the soles of your feet together and gently press your knees toward the floor
Hold a side lunge position with one leg bent and the other straight
Perform a butterfly stretch while keeping your back straight
Do a seated straddle stretch with legs spread wide and lean forward slightly
Use a kneeling groin stretch by lowering hips toward one side
Try a frog stretch with knees wide and forearms on the floor
Keep each stretch gentle and controlled
Hold each stretch for 20–30 seconds
Repeat each stretch 2–3 times
Breathe steadily while stretching
Stop if you feel sharp pain