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The first stretch is quite simple, but requires a step or a reasonably high curb and something to balance against.

Stand with one leg on the curb, hanging the other leg over it. Now lower the hanging leg and keep both legs straight. You will feel the stretch on the hip opposite the curb.

Repeat the stretch for the other hip.

The second hip stretch can be done sitting down on the ground with both legs in front of your body. Place your right leg over the left leg as shown in figure 4. Now take your left hand and pull the right leg to the left and towards the body. You should feel a stretch in your hip. Reverse this stretch for your left hip.

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