Seated Modified 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. Rotate your torso to face your right leg.
Bend forward from the waist, reaching your hands towards your toes. Imagine reaching your chin towards your toes in front of you (not towards your legs).
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, back straight, and chest lifted. To reduce the intensity of this stretch, bend the right knee slightly.
Muscles Stretched: Hamstrings, hips, inner thighs