Arc with crossed legs position
Cross the legs and slowly bend over at the waist. The posterior leg must be fully extended in the knee joint. Hold the final stretch position for 2 to 3 seconds, and then return to the starting position. Perform the exercise twice with ten repetitions for each side of the body.
Standing Knee Hugs
Standing, lift one knee up and towards your chest, grab the knee and pull it in as close as you can into your chest. Hold this position for 2 to 3 seconds. Slowly release the leg and repeat on the other side. Repeat the exercise for the other leg. Perform the exercise twice with ten repetitions for each side of the body.