Lying Ankle On Knee Stretch

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  1.  Lie on your back. This is your starting position.
  2. Bend forward and grip your ankle on the outside with one hand, while other hand forearm and wrist hold the bent knee.
  3. Fluently pull both of your legs into the chest, until you feel slight stretch in glutes and in upper hip extensors.
  4. Hold the position for 20 seconds.
  5. Return to the starting position.

Tip: Performing this exercise in lying position loads the ligaments of those people who have this body part relatively flexible. Repeat the same action with the other leg and compare experiences.