Seated Side Hurdler Stretch
Sit tall with your back straight, shoulders down, abs engaged, and legs extended like a "V" in front of you. Bend your left knee, placing the sole of your foot next to your inner right thigh. Place your left hand on your lower back for support.
Bend laterally from the waist (as if bringing your right underarm towards your right thigh), reaching your right hand towards your right foot.
Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep shoulders relaxed and your head and neck in line with the spine. Never bend your other leg behind the body--always keep it in front of you.
Muscles Stretched: Hamstrings, inner thighs, obliques