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by explosion: link Stand up tall with your shoulders relaxed and your feet about hip width apart.
Raise one leg until your hip is at approximately 90 degrees. Hold onto your knee gently. Ensure that you do not lean back.
Keeping your hips facing forward, bring the knee across your body until you feel a slight stretch in your outer thigh or buttocks. Now move the knee out to the side of your body, still not allowing your pelvis to rotate. Now you should feel a stretch in the inner thigh (groin).
Repeat 2-3 times with each leg.
Raise one leg until your hip is at approximately 90 degrees. Hold onto your knee gently. Ensure that you do not lean back.
Keeping your hips facing forward, bring the knee across your body until you feel a slight stretch in your outer thigh or buttocks. Now move the knee out to the side of your body, still not allowing your pelvis to rotate. Now you should feel a stretch in the inner thigh (groin).
Repeat 2-3 times with each leg.