Consult a healthcare professional before starting any stretch if you have severe pain, numbness, weakness, or a recent injury
Lie on your back with both knees bent
Bring one knee toward your chest
Slowly straighten that knee as far as comfortable
Point and flex your foot gently while keeping the leg raised
Hold the stretch briefly, then lower the leg
Repeat on the other side
Sit on a chair with a straight back
Extend one leg forward with the heel on the floor
Keep your back straight and gently lean forward from the hips
Hold briefly, then return upright
Repeat on the other side
Lie on your back and bend one knee
Cross that ankle over the opposite thigh
Pull the uncrossed leg toward your chest
Hold briefly, then switch sides
Sit or lie down and gently tuck your chin
Slowly bend your neck forward while keeping shoulders relaxed
Hold briefly, then return to neutral
Perform each stretch slowly and gently
Stop if pain increases, becomes sharp, or radiates more strongly
Breathe normally throughout each stretch
Repeat only within a comfortable range of motion