⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Take a small step backward with your left leg. 

⚬ Bend your left knee while keeping your right leg straight. 

⚬ Your left foot should be flat on the floor and your right foot resting on the heel (the top of your foot pressed upward as much as possible).

⚬ Slowly tip your upper body forwards by bending at the hips to about 45 degrees.

⚬ Place both hands on your left thigh and keep your right foot pressed upward.

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Tip your upper body forwards bending at the hips until you reach a 90-degree angle (or higher depending on your flexibility).

⚬ Keep your back straight all through this stretch).

⚬ Draw your abdomen slightly inwards.

⚬ Place your hand on your thighs just above your knees.

⚬ Start in a standing position with feet shoulder-width apart behind a chair or a raised surface that is about waist height.

⚬ Place your hands on the top of the chair back, shoulder-width apart.

⚬ Move backward a few steps until you fold into a 90-degree position.

⚬ Keep your head in line with your spine (you should be looking at the floor.

⚬ Start in a standing position with your feet shoulder-width apart and a slight bend in your knees.

⚬ Bend forward at the hips reaching for the ground in front of your toes. 

⚬ If you can place your fingertips or palms on the floor just in front of or just next to your feet.

⚬ Start in a standing position with your feet shoulder-width apart, resting your hands on your hips.

⚬ Take a step back with your left foot.

⚬ Bend your upper body forwards until you reach about 45 degrees or lower (your head should be above your right foot.

⚬ You may need to bend the front knee slightly to keep your balance, remember to keep your hands on your hips.

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet shoulder-width apart. 

⚬ Take a step back with your left foot.

⚬ Bend your upper body forwards and if you can place your palms or fingertips on the floor, either side of your right foot (if that is too hard reach as far down your right leg as possible).

⚬ Repeat on the other side.

⚬ Start in a seated position on the floor with both your legs straight in front of you.

⚬ Bend forward at the hips and reach for your toes, if you cannot reach your toes simply reach as far down your legs as possible and hold onto your legs (most people hold onto their lower shins).

⚬ You can round your back during this stretch.

⚬ You can also perform this stretch using a strap or towel. 

⚬ Simply loop your strap or towel around your feet and pull your upper body towards your feet with both hands.

⚬ When using a strap or towel remember to keep your back straight.

⚬ Start in a seated position with your legs straight out in front of you.

⚬ Bend your left leg and rest the sole of your left foot on your inner right thigh close to your knee (allow your left knee to drop to the floor).

⚬ Bend forward at the hips and reach for your right foot, and hold onto your right foot or as far down your right shin as possible.

⚬ You can also complete this stretch using a strap or towel. 

⚬ Loop your strap or towel around your right foot and while keeping your back straight pull your upper body towards your right foot (hold on with, and pull equally with, both hands). 

⚬ Repeat on the other side.

⚬ Start in a lying position on your back. 

⚬ Move your right leg in towards your chest bending at the hip and knee.

⚬ Pull your right leg closer to your chest with both arms to increase the stretch.

⚬ Keep your left leg straight by pressing the back of your left knee into the floor.

⚬ Repeat on the other side.

⚬ Start in a lying position on your back.

⚬ Loop a strap or towel around the sole of your right foot and hold it firmly with both hands.

⚬ Bend your left leg and place your foot flat on the floor for support/balance.

⚬ Pull your straighten your right leg towards your head with both hands.

⚬ Repeat on the other side.

⚬ Start in a standing position, take a wide step out to your side and move your feet so that your toes are slightly turned outward.

⚬ Bend your right knee and slowly lower your upper body to the right, making sure that your right knee stays behind your right foot.

⚬ You can rest your hands on your right thigh for extra support/balance.

⚬ Repeat on the other side.

⚬ Start in a standing position take a step your feet wide apart and turn your toes slightly inwards.

⚬ Place your hands on your hips and tip your upper body forwards.

⚬ Stop when your back begins to round.

⚬ You can stay in this position or, to increase the stretch, drop your hands down to the floor.

⚬ Start in a standing position next to a chair with your feet facing forward.

⚬ The chair placed facing your right-hand side.

⚬ Lift your right leg up and out to your right side, and rest your right heel on the seat of the chair.

⚬ Your right toes should be facing upward, keep your left toes facing forward.

⚬ Place your hands on your hips.

⚬ Bending your upper body slightly to your right will increase the stretch.

⚬ Start in a seated position on the floor with your legs stretched out wide and your toes pointing upward.

⚬ Keep your back straight and rest your hands on the floor in front of your thighs.

⚬ Walk your hands out in front of your body until you feel your back and inner thigh muscles stretching.

⚬ Start in a standing position, step your feet wide apart and turn your toes slightly out.

⚬ Bend your right leg and slowly lower yourself all the way to the floor until you are sitting on your right heel.

⚬ Keep your left leg straight, and rest your heel on the floor with your toes facing the sky.

⚬ Rest your fingertips on the floor for support/balance.

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet
shoulder-width apart.

⚬ Bend your right leg so that your ankle moves up toward your glutes.

⚬ Reach around to hold the foot with your right hand.

⚬ Your right knee should be pointing straight
down and as close to your left leg as possible.

⚬ You can hold onto a chair or a tabletop for balance if needed.

⚬ Pushing your hips forward will increase the stretch.

⚬ Repeat on the other side.

⚬ Start in a standing position facing away from a raised surface like a chair.

⚬ Bend your left leg and either hook your left toes onto the back of the chair OR rest your knee on the seat of the chair.

⚬ Bend your right leg slightly and push your hips forward.

⚬ Repeat on the other side.

⚬ Start in a lying position facedown.

⚬ Bend your left leg and hold onto your left foot with your left hand.

⚬ Pull your foot as close to your glutes as possible.

⚬ Avoid arching your back by pressing your hips into the floor.

⚬ If you cannot reach your foot, loop a strap or towel around it and pull your foot towards your glutes.

⚬ Repeat on the other side.

⚬ Start in a side-lying position with your right arm straight next to your head, resting your head on your right upper arm.

⚬ Bend your left leg and hold onto your left foot with your left hand.

⚬ Pull your foot as close to your glutes as possible while pressing your hips forward.

⚬ If you cannot reach your foot, loop a strap or towel around it and pull your foot towards your glutes.

⚬ Repeat on the other side.

⚬ Start in a standing position.

⚬ Take a big step forward with your right leg.

⚬ Bend both your knees to 90 degrees while keeping your upper body upright, resting your hands on your waist.

⚬ Your right knee should not move past your right foot, your left knee should be directly under your upper body resting on the floor.

⚬ Bend your left leg so that your left foot moves closer to your glutes.

⚬ Hold onto your left foot and pull it towards your glutes.

⚬ Gently push/drop your hips forward.

⚬ Remember to keep your back straight and your shoulders pressed back.

⚬ Repeat on the left-hand side.

⚬ Start in a kneeling position, sitting back on your heels.

⚬ If this position is too uncomfortable place a cushion or two between your glutes and heels.

⚬ Raise your hips off the floor.

⚬ Start in a kneeling position with your glutes sitting on your heels, resting the palms of your hands on the floor behind you.

⚬ Lift your hips up as high as you can. 

⚬ Hold this position for 10-20 seconds before returning your glutes to your heels.

⚬ Repeat 5-6 times.

⚬ Start in a kneeling position.

⚬ Release your right leg so that it is straight out in front of you and flex your right foot.

⚬ Slowly lie back and rest on your hands, elbows, or back depending on your flexibility.

⚬ Repeat on the other side.