Sit on a chair with both feet flat on the floor
Place the ankle of the affected leg over the opposite knee
Keep your back straight and gently lean forward from the hips
Stop when you feel a stretch in the buttock area
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Lie on your back with both knees bent
Cross the affected ankle over the opposite thigh
Pull the uncrossed leg toward your chest
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Lie on your back and bring one knee across your body toward the opposite shoulder
Keep both shoulders on the floor
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Sit on the floor with one leg straight and the other leg bent
Twist your torso toward the bent knee
Hold the stretch for 20 to 30 seconds
Repeat on the other side
Perform stretches slowly and avoid bouncing
Stop if you feel sharp pain
Repeat the stretches 2 to 3 times per side
Breathe normally while holding each stretch