Hip Flexor Stretch 1. Get into a lunge position with your back knee on the ground. You can put a pillow under your knee. 2. Push your hips forward while squeezing your glute for five seconds. Keep your torso vertical. 3. Relax and shift your hips back so that you no longer feel a stretch. 4. Push your hips forward again and squeeze your back glute for five seconds. You should be able to move your hips farther forward this time. 5. Keep repeating until your range of motion stops increasing. Hamstring Stretch 1. Start in a lunge position with your back knee on the ground. 2. Straighten your front leg with your heel on the ground. Point your toe up. 3. Push your heel into the ground for five seconds so that you feel tension in your front hamstring. 4. Relax and shift your heel forward a few inches. 5. Push your heel into the ground again for five seconds and then relax. 6. Repeat until you can’t move your heel any further forward. Groin Stretch 1. Sit on a mat with your legs in front of your about 90 degrees apart. 2. Lean forward until you feel a stretch in your inner thigh. You can put your hands between your legs to support yourself. 3. Hold the stretch for five seconds and then relax for ten seconds. 4. Lean forward again a little bit farther and hold for another five seconds. 5. Keep repeating until you stop being able to go lean farther forward. Easing into the Splits 1. Walk your feet apart until you feel a stretch in your legs. 2. Hold this position for at least a minute. 3. Walk your feet farther apart until you feel another stretch. Hold for another minute. 4. Keep repeating until you can’t go any lower.