Stand facing away from a bench or stable surface that's about knee height.
Place your right foot on the bench behind you with your toes down. Your knee should be bent.
Gradually step forward with your left foot and lower yourself into a lunge position. Your left thigh should be parallel to the floor, and your left knee should be aligned over your left ankle.
Keep your torso upright and your hips square to increase the stretch in your right hip flexor.
Place your hands on your hips or raise them above your head for a deeper stretch.
Hold the stretch for 15–30 seconds while breathing deeply and focusing on relaxing the hip flexor.
Slowly release the stretch and return to a standing position.
Repeat the stretch on the opposite side.
Remember to perform the stretch gently and avoid bouncing. If the stretch is too intense, adjust your forward position or use a lower surface for the elevated foot. Make sure to perform this stretch on both sides to maintain balanced flexibility.
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