Seated Two-Leg Adductor Dynamic-Stretch

1. Begin by sitting on the floor with your legs opened as wide as comfortably possible.

2. Keep your knees straight and toes pointing upwards towards the ceiling.

3. Place your hands on the floor in front of you for balance and to control the intensity of the stretch.

4. Keep your back straight, and engage your core muscles.

5. Slowly lean your upper body forward from your hips, bringing your torso towards the floor. Go only as far as comfortable without straining.

6. Once you have reached a point of tension but not pain, hold the stretch at that position.

7. Maintain the stretch for 15-30 seconds, or as per your personal flexibility and comfort level.

8. Relax and then slowly return to the starting position.

9. Repeat the stretch 2 to 3 times, as needed.

Make sure to breathe continuously throughout the stretch and avoid bouncing or making jerky movements, as this can lead to overstretching or injury.

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