1. Place your right leg on a bar or machine. You may hold on with your arms for support if you need it. Bend your left knee so that you feel a stretch your right hamstrings. Breathe. Bend you left kneed each time you exhale until you can't anymore. Hold for 10 seconds. Reverse legs. Hold for 10 seconds.
2. Bend slowly, vertebra by vertebra, and reach your toes. Hold for 10 seconds.
3. Extend your right foot a few inches to the right. Hold your toes with your hands. Hold for 10 seconds. Do the same with your left foot. Hold for 10 seconds.
4. Lie down. Stretch your right leg over your head. Breathe. Hold down the leg with your hand, moving it closer to you each time you exhale until you cannot bring it closer to you. Hold for 10 seconds. Repeat with the other leg. Hold for 10 seconds. For more of a stretch, have another person help you bring each leg closer to you. Personal trainers often do this with clients.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.