Sit down on the floor with one foot tucked in while the other is facing straight forward. Lean forward with your arm extended trying to grab your foot. If you cannot grab your foot, lean forward until you feel your hamstring stretching. Do 3-5 sets x 30 seconds.
Lie flat on back. Bring one knee in toward belly and cradle it with opposite hand. Applying light pressure, pull that knee across body and to floor. Try to keep both shoulders on ground. The goal is to gently twist the spine; it’s OK if knee does not make it all the way down to floor. Stop when you start to feel resistance from your lower back—you should also feel this stretch in the glutes. Repeat on opposite side.