Sit down with your back straight up and bend your legs, putting the soles of your feet together. Tuck your heels as close as you can to your groin. Put the palm of your hand on the inside of your knee and press down as far as you can, comfortably applying equal pressure to each side. Hold this for 30 seconds. Each one of these stretches should be done five times a side for no less than 15 to 30 seconds.
Questions can be anonymous.