Setup: Begin in a standing upright position[cite: 1].

Movement: Lift one foot off the ground to balance on your other foot. When you are balanced, slowly raise your heel off the ground, then lower it back down and repeat[cite: 1].

Setup: Begin in a standing upright position next to a wall. Cross your outside leg over the other and place your arm against the wall[cite: 1].

Movement: Gently push your hip toward the wall until you feel a stretch in the side of your leg and hold[cite: 1].

Setup: Begin sitting on the edge of a table or bed with both legs hanging off the edge[cite: 1].

Movement: Clasp your hands together behind your back and slump forward with your chin tucked into your chest. Straighten one leg and bend your foot toward your body, then slowly lower your leg back down, relax your foot, and repeat. You may feel a tight sensation in the back of your thigh[cite: 1].

Tip: Make sure to keep your back slumped and head down during the entire exercise[cite: 1].

Setup: Begin in a standing upright position with a chair behind you and your hands resting on a counter[cite: 1].

Movement: Slowly bend one leg and place the top of your foot on the chair behind you. Gently press your hips forward until you feel a stretch in the front of your thigh[cite: 1].

Tip: Make sure to maintain an upright posture and do not arch your back during the stretch[cite: 1].

Setup: Begin lying on your back with one leg bent[cite: 1].

Movement: Gently pull your bent knee toward the floor on the other side of your body, until you feel a stretch in your buttock and hold[cite: 1].

Setup: Begin in a standing upright position in front of a wall[cite: 1].

Movement: Place your hands on the wall and extend one leg straight backward, bending your front leg, until you feel a stretch in the calf of your back leg and hold[cite: 1].

Tip: Make sure to keep your heels on the ground and back knee straight during the stretch, with toes pointed forward[cite: 1].

Setup: Begin lying on your back with one knee bent and your other leg straight[cite: 1].

Movement: Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh, then lower it back to the starting position and repeat[cite: 1].

Setup: Begin lying on your stomach, with your hands by your shoulders resting flat on the ground[cite: 1].

Movement: Push against the floor with your hands, bending your back upward. On the last few, lock the arms, exhale, and sag, letting the back arch more fully[cite: 1].

Setup: Begin in a standing upright position in front of a counter[cite: 1].

Movement: Slowly arch your trunk backwards[cite: 1].

Setup: Begin sitting upright with one leg straight forward and your heel resting on the ground[cite: 1].

Movement: Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position[cite: 1].

Tip: Make sure to keep your knee straight during the stretch and do not let your back arch or slump[cite: 1].

Setup: Begin sitting in an upright position with one leg straight, heel resting on the ground, and a resistance band looped around that foot, holding the ends in your hand[cite: 1].

Movement: Gently push your foot downward against the resistance, then slowly bring it back to the starting position and repeat[cite: 1].

Tip: Make sure to keep the rest of your leg relaxed during the exercise, focus the movement on your ankle, and move slowly. Keep your back straight throughout the movement[cite: 1].

Setup: Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped around the ball of your foot. The band should be anchored near the floor out to the same side of your leg[cite: 1].

Movement: Pull your foot inward against the band. Slowly return to the starting position and repeat[cite: 1].

Tip: Make sure to only move at your ankle and try to keep your knee still[cite: 1].