Lunges
Kneel on a mat or padding. move one foot forward, as far as you can while maintaining a right angle in the front leg with the back leg fully extended behind you, keep your thigh as close to parallel to the floor as you can make it. Hold for 15 seconds then switch sides for 15 seconds, the next set hold for 30 seconds. This exercise should not be overdone, slowly work your way to longer stretching periods.
Butterfly
Start by sitting upright with the bottoms of your feet together. grab your feet, guiding them as close as you can toward your body. Concentrate on bringing your legs into your hip sockets as you straighten your spine.
Once you’re sitting as straight as you can, begin to actively push your knees toward the ground. For more release in your hips, place your elbows on your legs as you lean forward. Push down gently, leaning only as far as you can without overextending your hips.
Double-Leg Curl
Lie on the floor face down on your stomach. With feet flexed, bend your knees so your heels come toward your head. As a warmup, hold for 3 seconds, then release, doing 3 reps. For a great stretch, hold the curl for 30 seconds. Rest for a moment, then do two more sets.
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