Stand with your feet spread hip width apart and your arms dangling loose by your side. Lift one of your legs up behind yourself and grab it with your hand on that side. Your hand should hold the top of your foot. Pull your foot up so that you feel a stretch and make sure to keep an upright posture. Hold the stretch for 30 seconds and then switch legs.
Lie flat on your stomach and bend one leg at the knee so it's at a 90-degree angle. Grab the leg with your arm on that side and pull it down so that your heel touches your rear. Keep your back completely flat and your head forward and facing down. Your other arm should rest flat by your side.
Stand next to a railing or anything that can support your leg weight and is hip high (kitchen counter, table, chair back). Lift one leg onto the railing and straighten it out. Once your leg is straight, lean forward and try to touch your nose to your knee. If you'd like more of a challenge, lift your leg onto something higher than your hip. Hold the stretch for 30 seconds and then switch legs.
Lay on your back and pull one leg toward your chest. Straighten your leg so it forms a 90-degree angle with your body and hold it with both of your arms. Make sure both your back and other leg are flat on the floor the entire time. For more of a challenge, pull your leg up as far as you can while keeping proper form. Hold the stretch for 30 seconds and then switch legs.
Sit down on the floor and get in a straddle position. Keep both your legs flat and spread them away from each other as much as possible. While keeping proper form, lean to one side and try to touch your nose to your leg. Hold the stretch for 30 seconds, come to the center and then lean forward. Go down as low as you can for 30 seconds, and then lean toward your other leg and do the same.
Sit on the floor in a butterfly position. To get in a butterfly position, first sit with your legs straight in front of you. Then pull them in so the bottom of your feet are touching each other and your knees are spread away from each other. Hold your feet with your hands and push down on your legs with your elbows. Don't push too much, just enough for a good stretch. Hold for 30 seconds and then release.
Stand arm's length away from a wall and place both your hands on it. While leaning against the wall, take a step back as far as you can, keeping one foot flat on the ground. Bend your other leg and slightly push the wall. Keep your arm's fully extended. Hold the stretch for 30 seconds and then switch legs.
Stand arm's length away from a wall. Take a step forward so that the balls of your feet are up against the wall and a foot create a 45-degree angle with the wall. Keep your other foot where it is, lean forward and touch your nose to the wall. Keep both legs straight and hold the stretch for 30 seconds before switching sides.
Sit down with your feet pointing forward. Lift your feet up and back as far as possible. Do one foot at a time. Do 20 lifts on your left foot and then do 20 lifts on your right foot.
While sitting down, lift your leg in the air and rotate your ankle in a circle. Do 10 to 20 rotations on one foot and then switch.
Stand up and keep your feet flat on the ground. Rise up to the tips of your toes for 10 to 20 repetitions. Go slow and make sure not to bounce up and down when doing this stretch.