Get Flexible
--Sit straight in a chair with both feet on the floor directly under your knees.
--Place your right foot on the thigh of your left leg, resting the ankle just behind the knee.
--Contract the muscles in the hip and outer thigh of the right leg as you gently lower the right knee toward the ground.
--Use your right hand to gently press the right knee down while stabilizing and holding the foot in place.
--Hold for a second or two, release, and repeat 10 times. Repeat with the other leg.
Get Strong
--Sit in a chair.
--Loop a stretching rope around the arch of your right foot, keeping the ends to the outside of your leg.
--Lift the rope up to remove any slack.
--Place your left hand on your right thigh to stabilize the leg and keep your upper leg from lifting.
--Rotate the lower part of your right leg away from the center of your body. Gently pull on the rope to extend the range of motion.
--Hold for a second or two, release, and repeat 10 times. Repeat with the other leg.