Lie on your back with one leg extended. Bend the other leg and place your foot flat on the floor. Gently pull the extended leg towards your chest using your hands or a towel. Hold for 20-30 seconds and switch legs.
Sit on the floor with one leg bent and the other extended. Cross the extended leg's ankle over the bent knee. Gently pull the bent knee towards your chest. Hold for 20-30 seconds and switch sides.
Start on your hands and knees. Sit back on your heels, reaching your arms forward on the floor. Hold for 20-30 seconds, keeping your back relaxed.
Begin on your hands and knees. Arch your back upward (Cat Pose) and then gently curve it downward (Cow Pose). Repeat this movement for 1-2 minutes.
Sit on the floor with your legs extended. Reach for your toes, keeping your back straight. Hold for 20-30 seconds
Lie on your back with your legs extended. Bring one knee toward your chest, holding it with both hands. Hold for 20-30 seconds and switch legs.
Stand facing a wall with your hands on the wall. Step one foot back and press the heel into the floor. Hold for 20-30 seconds per leg.
Kneel on one knee with the other foot in front, forming a 90-degree angle. Shift your weight forward slightly, feeling a stretch in the hip flexor of the kneeling leg. Hold for 20-30 seconds and switch sides.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down.