Stand upright and cross the affected leg behind the other leg
Lean your hips toward the side of the affected leg
Raise the arm on the affected side overhead
Hold the stretch for 20 to 30 seconds
Repeat on both sides
Stand near a wall for support
Cross the outside leg behind the inside leg
Push the hip away from the wall
Keep both feet flat on the floor
Hold for 20 to 30 seconds
Sit on the floor with one leg extended
Cross the other leg over it
Twist your torso toward the bent knee
Keep your spine tall
Hold for 20 to 30 seconds
Lie on your back with one strap or towel around your foot
Lift the leg and pull it gently across your body
Keep the opposite shoulder on the floor
Hold for 20 to 30 seconds
Use a foam roller on the outer thigh
Roll slowly from the hip to just above the knee
Pause on tender spots for a few seconds
Avoid rolling directly on the knee joint
Stretch after walking, running, or cycling
Warm up before stretching
Breathe steadily during each stretch
Stop if you feel sharp pain