kneel on the mat on one side and put the other foot in front Keep your thighs parallel to the floor. Then lean forward, stretching your hips toward the floor until you feel tension in your front hip flexors. Do both sides. Hold for 15-30 seconds, then rest and repeat 5-10 times. Stand facing a wall, some distance away, hands on the wall. Legs spread out to shoulder width. Step one leg forward and bend your knee so it's parallel to the floor. knees not toes You will feel tightness in the other calf. Do both sides. Hold for 15-30 seconds, then rest. Repeat 5-10 times.