A seated stretch for your hamstrings that helps you practice a relaxed forward fold.

1. Sit tall with your legs extended in front of you.
2. Flex your feet and keep a soft bend in your knees.
3. Hinge forward from your hips and reach toward your feet.
4. Hold the stretch and breathe slowly.
5. Ease back up to seated when the hold is done.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A wall-supported calf stretch that targets the back of your lower leg on one side at a time.

1. Stand facing a wall and place both hands on it.
2. Step one foot back, keeping that heel down and toes forward.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A lunge hold that stretches the front of your back hip and trains position control.

1. Step one foot forward and lower your back knee to the floor.
2. Tuck your pelvis slightly and brace your core.
3. Shift your hips forward until you feel a stretch in the back hip.
4. Hold and breathe with your chest tall.
5. Release, then switch sides.

A floor hip stretch that targets the glutes and outer hip on one side at a time.

1. Start on the floor with one shin angled in front of you.
2. Extend your other leg back and square your hips as much as you can.
3. Fold forward over your front leg until you feel a gentle stretch.
4. Hold and breathe slowly, keeping your front foot relaxed.
5. Come up slowly, then switch sides.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.