Sit on the floor with the soles of your feet together and gently press your knees toward the ground
Keep your back straight and lean forward slightly from the hips
Hold a standing side lunge with one leg bent and the other leg straight
Shift your hips back to feel the inner thigh stretch on the straight leg
Perform a butterfly stretch by pulling your heels close to your body and gently pressing knees down
Do a frog stretch by kneeling and spreading your knees apart with your lower legs angled outward
Try a wide-legged seated straddle and lean forward slowly
Use a half-kneeling adductor stretch by extending one leg out to the side and sitting back
Hold each stretch for 20 to 30 seconds
Repeat each stretch 2 to 4 times
Breathe slowly and avoid bouncing
Stop if you feel sharp pain
Warm up lightly before stretching
Stretch both sides evenly