1.) Sit on the ground (if possible, with your back leaning against the wall and your bum touching the wall).
2.) Cross your right leg over the left leg.
3.) Keeping your back flat against the wall, pull your right knee towards your chest.
4.) You will feel the stretch in the right buttock area.
5.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
6.) Swap your legs over and stretch the opposite side.
7.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.