Stand tall and hold a wall, chair, or counter for balance
Bend one knee and bring your heel toward your buttocks
Grasp your ankle or foot with the same-side hand
Keep your knees close together
Keep your standing leg slightly bent if needed for balance
Tuck your pelvis slightly and keep your torso upright
Pull gently until you feel a stretch in the front of the thigh
Hold the stretch for 20 to 30 seconds
Breathe normally throughout the stretch
Release slowly and repeat on the other leg
Repeat 2 to 4 times per side
Avoid arching your lower back
Stop if you feel pain rather than a mild stretch