Sit on the floor with one leg extended and cross the other ankle over the opposite knee
Pull the bent knee gently toward your chest
Lie on your back and pull one knee toward your chest while keeping the other leg straight
Lie on your back, place one ankle over the opposite thigh, and draw the uncrossed leg toward you
Sit upright and lean forward from the hips with legs extended
Perform a figure-four stretch while seated or lying down
Hold a lunge position and sink the hips forward
Place one foot on a bench or chair and hinge forward over the raised leg
Keep the back straight and breathe steadily during each stretch
Hold each stretch for 20 to 30 seconds
Repeat on both sides
Stretch after exercise or when muscles are warm
Stop if you feel sharp pain