Many of the stretches mentioned in this article will require a leg movement called a “triple extension”. Here is how you do a triple extension with both of your legs: From a standing position, start with your feet shoulder-width apart. Lift your heels and stand up on the balls of your feet and toes. This is the 1st extension - the ankle. Together with the previous movement straighten your legs at the knees. 2nd extension - the knee AND at the same time push your pelvis an inch forward, trying to get your whole body in a straight line. 3rd extension - the hip