Lift your left foot behind you, bending at the knee, and grasp it with your left hand.
Pull your foot gently towards your buttock, keeping your hips straight and your knee pointing towards the ground, until you feel a stretch in the front of your thigh.
Hold the stretch for 20-30 seconds, breathing deeply and evenly.
Release your foot and repeat the stretch on the other leg.
Pro Tip
Correct Positioning: Stand upright with your feet hip-width apart. Bend one knee, bringing your heel towards your buttock. Hold onto a wall or a chair for balance if needed. Mistake to avoid: Do not arch your back or tilt your hips forward during the stretch. This can put unnecessary strain on your lower back. Gentle Stretch: Hold onto your ankle and gently pull it towards your buttock until you feel a stretch in the front of your thigh. You should feel a gentle pull, not pain. Common mistake to avoid: Do not bounce or use sudden, jerky movements. This can cause injury. Hold The Stretch: Hold the stretch for about 30 seconds, then slowly release