Kneeling Hip-Flexor Stretch

Positioning:
1. Start by finding a comfortable space on the floor. You may use an exercise mat for added comfort.
2. Kneel on one knee, making sure your back knee is directly under your hip.
3. Position your other foot in front of you, forming a 90-degree angle with your knee. Your front knee should be directly above your ankle.
4. Keep your torso upright and engage your core for stability.

Movement:
1. As you maintain your position, gently push your hips forward. You should feel a stretch in the hip flexor of the kneeling leg (the leg on the ground).
2. Hold this position for 20 to 30 seconds, breathing deeply and relaxing into the stretch.
3. To deepen the stretch, you can reach your arm overhead on the same side as your kneeling leg, extending your torso slightly to the side.
4. Slowly return to the starting position.
5. Repeat on the opposite leg.

Tips:
- Ensure your hips are square and facing forward.
- Avoid arching your back; keep your spine straight.
- If you feel any pain, ease off the stretch.