Sit on the floor with the soles of your feet together and let your knees drop outward
Hold your feet or ankles and gently press your knees toward the floor
Keep your back straight and lean forward slightly from the hips
Hold the stretch for 20 to 30 seconds
Repeat 2 to 4 times
Stand with your feet wider than shoulder-width apart
Shift your weight to one side and bend that knee while keeping the other leg straight
Keep both feet flat on the floor
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Kneel on one knee with the other leg extended out to the side
Keep the extended foot flat and the toes pointing forward
Shift your hips back toward the bent knee
Hold for 20 to 30 seconds
Repeat on the other side
Lie on your back and raise one leg with a strap or towel
Open the raised leg outward while keeping the other leg relaxed
Keep the movement slow and controlled
Hold for 20 to 30 seconds
Repeat on the other side
Use a butterfly stretch before and after exercise
Stretch only to mild tension, not pain
Breathe steadily while holding each stretch
Warm up first with light walking or movement
Stop if you feel sharp pain