1. Stand facing away from a bench or couch. Place your right knee on the floor close to the bench, and the top of your right foot on the bench with your toes pointing back.
2. Step your left foot forward so that your left knee is over your left ankle, creating a stable, lunge-like position.
3. Ensure that your upper body is upright and that your core is engaged, keeping your back neutral, not arched or rounded.
4. Gently push your hips forward until you feel a stretch in the front of your right thigh and hip. This is where the focus of the stretch should be.
5. For a deeper stretch, you can raise your arms up overhead and slightly lean back.
6. Hold the stretch for 30 seconds to 2 minutes, as is comfortable for your flexibility level, and then carefully switch sides.
Please note to only stretch to the point of mild discomfort and to maintain steady breathing throughout the stretch. Always warm up before stretching, and if you feel any sharp or intense pain, stop immediately.
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