Stretching exercises encourage lengthening of your muscles and associated tendons. Short and tight muscles can lead to pressure on nerves and pain. By its effect of lengthening muscles, stretching promotes flexibility and full range of motion about your joints.
Hold the stretch for 15 seconds in each direction 3-4 times per day
Keep an upright posture and lift you right foot off the ground
Bend the right knee and grasp your right ankle with your right hand
Gently pull your ankle up and back until you feel a stretch in the front of your right thigh
Left leg should be slightly bent at the knee
Repeat for opposite leg