beside a table for support, grasp your right ankle with
your right hand. Pull your right ankle and knee
upward and back until you feel a stretch on the front of
your thigh. Hold for a count of 10-15, and repeat
3-5 times. Repeat with your left leg.
your left hip to 90 degrees, placing your left leg over
the top of a chair or table. Bending at the waist,
lean forward, reaching for your left shin or toes until
you feel a stretch on the back of your thigh. Hold
for a count of 10-15 seconds, and repeat 3-5
Repeat with your right leg.