Sit on the floor with one leg extended and the other bent inward
Keep your back straight and hinge forward from your hips
Reach toward your toes until you feel a gentle stretch
Hold the stretch for 20 to 30 seconds
Switch legs and repeat
Lie on your back and raise one leg toward the ceiling
Use a towel or strap around the foot to gently pull the leg closer
Keep the opposite leg flat on the floor
Hold the stretch for 20 to 30 seconds
Switch legs and repeat
Stand and place one heel on a low surface
Keep the raised leg straight with toes pointing up
Lean forward slightly from the hips
Hold the stretch for 20 to 30 seconds
Switch legs and repeat
Perform a gentle forward fold with knees slightly bent if needed
Keep movements slow and controlled
Breathe normally throughout the stretch
Repeat each stretch 2 to 3 times
Stretch after a warm-up or after exercise
Stop if you feel sharp pain