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Stand upright. If you need to, place your hands on the back of a chair, table, or countertop for balance.
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Bend one knee to bring your foot back toward your buttocks. Grab your ankle.
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Pull your foot toward your buttock until you feel a stretch in the front of your thigh.
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Hold for 15 to 30 seconds.
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Repeat 3 times. Then switch legs.
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Lie on your back with your legs straight.
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Lift one leg up. Hold the back of your leg and gently pull it toward your body until you feel a stretch in the back of your thigh.
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Hold for 15 to 30 seconds.
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Repeat 3 times. Then switch legs.
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Sit in a chair with both feet flat on the floor.
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Place the outside of one ankle over the opposite thigh.
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Gently pull your foot towards you until you feel a stretch in the buttock and hip of your bent leg.
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Hold the stretch for 10 to 30 seconds, then relax.
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Repeat 3 times, then switch legs.
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Lie on your back with your knees bent and your feet flat on the floor.
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Tighten your core muscles. Then push your feet into the floor and lift your hips up until your shoulders, hips, and knees are all in a straight line.
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Hold for 5 seconds, then slowly lower your buttocks back down to the floor.
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Repeat 10 times.
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Lie on your back with your knees bent and feet flat on the floor. Place a resistance band or belt around your thighs, just above your knees.
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Gently move your knees outward (away from each other), pressing into the band.
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Hold for 5 seconds, then relax.
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Repeat 10 times.