<ul>
<li>Begin by standing or sitting in a comfortable position.</li>
<li>Slowly move into the stretch until you feel a gentle pull in the targeted muscle.</li>
<li>Hold the stretch for 15-30 seconds without bouncing.</li>
<li>Breathe deeply, inhaling through your nose and exhaling through your mouth.</li>
<li>Gradually release the stretch and return to the starting position.</li>
</ul>