Jul 22, 2025
Aarushi BhadurySit and cross one ankle over the opposite knee. Gently lean forward from your hips with a straight back. You'll feel a stretch in your buttocks and outer hip. Hold it, then switch legs.
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Lie on your back. Pull one knee towards your chest with both hands. Feel a gentle stretch in your lower back and hamstring. Hold for a bit, then do the other leg.
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Standing: Put your heel on a low step. Keep your leg straight. Lean forward from your hips to feel a stretch in your upper back thigh.
Seated: Extend one leg. Lean towards it for the same stretch.
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Face a wall, hands on it. Step one leg back, keeping both heels down. Bend your front knee, leaning in. Feel the stretch in your upper calf. Hold and switch legs.
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Similar to the last, but bend both knees slightly while leaning into the wall, keeping heels down. This targets the lower part of your calf. Hold it, then switch legs.
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Kneel on one knee, other foot forward. Gently push hips forward. Feel a stretch in the front of your kneeling hip. Keep your front knee behind your ankle. Switch sides.
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Seated: Sit, bend one knee, foot outside opposite knee. Twist your body.
Lying Down: Lie on your back, drop bent knees to one side. Keep shoulders flat. Feel a gentle back stretch.
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While sitting, lift feet slightly. Rotate your ankles in circles, then point toes up and down (pump). Do this 10-15 times each way. It helps get blood flowing to your lower legs.
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Stand and hold onto something for balance. Bend one knee, pull your heel towards your bottom. Keep knees together. Feel the stretch in the front of your thigh. Hold, then switch.
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Sit in a chair. Place your right ankle on your left knee. Keeping your back straight, gently lean forward. This stretches your outer right hip. Hold and then switch legs.
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