Seated Knee Flexor & Hip Adductor Stretch

1. Begin by sitting on the floor with one leg extended to the side and the other leg bent with the sole of the foot against the inner thigh of the extended leg.

2. Sit up tall, engaging your core and ensuring that your back is straight.

3. Gently lean forward from your hips, reaching toward the foot of your extended leg with both hands. You can keep your hands on the floor for balance if reaching your foot is not possible.

4. Hold the position, maintaining a slight bend in your knee to avoid hyperextension.

5. Focus on feeling a stretch in the inner thigh of the extended leg and the hamstring of the bent leg.

6. Breathe deeply and hold the stretch for 15 to 30 seconds, then release.

7. Repeat on the other side for the same duration to maintain balance in flexibility.

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