This stretching method is simple yet comprehensive. You'll need a specialized stretching bench, though a regular stool can substitute if unavailable. Lie flat on your back, raise both arms overhead, and place your legs on a straight surface. Ensure your hips are firmly pressed against the surface, with your feet forming a right angle to the ground.Bend one knee downward, aiming to touch the ground with the foot. Avoid turning the foot outward during this movement. 2. Standing Stretching Method Locate a doorframe. Raise both arms overhead and grasp the doorframe on either side, stretching your arms upward as much as possible. Assume a bow stance with the front knee slightly bent and the back leg fully extended. Hold for several minutes before switching sides and repeating.
3. Lying Side Stretch
For therapeutic purposes, this stretch is best performed with assistance. Lie flat on a surface and have someone hold one leg while the other leg is pulled outward. This process may be uncomfortable, but it's important to endure it.