Put one leg straight in front of you, and place the other leg with knee bent and bottom of foot near the straight knee. Keeping back straight, lean forward, aiming to get your chest over your knee. Hold 15-30 sec, repeat. Perform on the other leg.

While laying flat on floor, raise one knee to chest, grab behind knee with both hands and attempt to straighten knee. Hold 10-15 sec, relax, and repeat. Perform on other leg.

While lying on side, bring top foot to buttocks and hold foot with hand 15-30 seconds. Repeat. Perform on both sides.

While lying on back, bring both knees up to chest. Grab behind knees with hands and pull knees to the chest. Hold 15-30 seconds, relax, then repeat.

Lay on back on floor, lift one leg up to 90° and cross it over the down leg keeping both shoulders on the floor. Hold 15-30 seconds, relax, and then perform on the other side.

Start in a single leg kneeling position; slide front foot in front of downed knee and reach hands forward to the ground. The stretch should be felt in the front of the kneeling hip and the buttock of the front leg. Hold 15-30 seconds. Perform on the other leg as well.

From the figure four position (see above), wrap a towel around front of foot and pull toward the body with both hands. Hold 15-30 seconds, relax, and repeat. Perform on other leg.

Place both hands on a wall and both feet in a straight forward but staggered position. Lean forward onto front foot and keeping the heel of the back foot on the ground. This should be done with both straight back knee and bent back knee. Hold 15-30 seconds, relax, and repeat. Perform on the other leg as well.