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 affected leg behind the other leg
Push the hip of the affected side outward
Keep both feet flat on the floor
Hold the stretch for 20 to 30 seconds
Sit on the floor with one leg extended
Cross the other leg over the extended leg
Twist your torso toward the bent knee
Use the opposite arm to press the bent knee gently
Hold the stretch for 20 to 30 seconds
Lie on your back with a strap around one foot
Lift the leg and move it across your body
Keep the opposite shoulder on the floor
Hold the stretch for 20 to 30 seconds
Perform a standing side bend with the affected leg crossed behind
Keep the knee of the back leg straight
Shift weight away from the affected side
Hold the stretch for 20 to 30 seconds
Repeat each stretch 2 to 4 times
Stretch both sides even if only one side feels tight
Stop if you feel sharp pain