<ul>
<li>Sit on the edge of your chair with feet flat on the floor.</li>
<li>Keep your back straight and shoulders relaxed.</li>
<li>Extend your right leg out in front of you, keeping your heel on the ground and toes pointed up.</li>
<li>Reach your hands towards your right toes, bending at the waist.</li>
<li>Hold the stretch for 15-30 seconds, feeling a gentle pull in your hamstring.</li>
<li>Return to the starting position.</li>
<li>Switch to the left leg, extending it out and repeating the stretch.</li>
<li>Bring your right ankle up to rest on your left knee, forming a figure-four position.</li>
<li>Gently press down on your right knee while leaning slightly forward to deepen the stretch in your hip.</li>
<li>Hold this position for 15-30 seconds.</li>
<li>Repeat on the opposite side with your left ankle on your right knee.</li>
</ul>