Seated Glute & Knee Hug Stretch

1. Starting Position:

   • Sit on the floor with your legs extended straight in front of you.

   • Keep your back straight and your shoulders relaxed.

2. Hugging Your Knee:

   • Bend your right knee and bring it towards your chest.

   • Use both hands to hug your right knee closer to your chest.

3. Holding the Stretch:

   • Keep your left leg straight on the floor.

   • Hold this position for about 15-30 seconds.

   • Focus on your breathing, inhaling deeply and exhaling slowly.

4. Switching Sides:

   • After holding the stretch, slowly lower your right leg back to the starting position.

   • Repeat the same movement with your left knee, bending it towards your chest and hugging it with both hands.

5. Final Position:

   • Hold the left knee hug for another 15-30 seconds.

   • Ensure your posture remains straight throughout the exercise.

6. Repetitions:

   • You can repeat the sequence for 2-3 sets, alternating between legs as needed.

Tips:

• Keep your movements slow and controlled to avoid injury.

• If you feel any discomfort in your back or joints, ease off the stretch slightly.