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Wear appropriate clothing. Bike pants, sweat pants, leggings, Dancewear like leotards, or yoga pants are all good choices, while jeans or corduroys are not. If you have just woken up, pajamas are a great choice.
Warm up before stretching. It is important that your muscles are warmed up, or injury becomes more likely. Jog for five minutes or do an active, or a fast walk for ten minutes will be adequate. Remember to keep yourself hydrated - bring a bottle of water with you.
Sit on the ground with your legs together, straight out in front of you. Reach over your legs towards your toes. Keep your back straight. Try to bring your chest closer to your legs. If this is difficult, try bending your right leg a little, and then switch. It may hurt, but try to touch your head to your knees for 15 seconds. The more you do this the better stretch you have.
Start by sitting on the floor and reaching towards your toes. Flex the feet and try to reach past your toes. Make sure the crown of the head is tucked in between your legs as far as you can, and this should benefit the back too, as well as all the way down the legs. Now, touch your toes and bend your elbows this will stretch you more.
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