Stretch your hip flexors by sitting in a chair that does not have arms. Turn your body so that your legs are to the right side of the chair facing the side wall. Sit tall and step back with your left leg as far as you can, allowing that knee to bend toward the floor. That left side is partially off of the chair. You are in a seated lunge. To strengthen your legs at the same time, hold the back of your of the chair with your right hand and lift your hips off of the chair for a perfect lunge. Keep the left knee pointing toward the ground. Hold for 20 – 30 seconds. Sit back into the seated lung. Bring your left leg forward. Take both legs to the left, and repeat on the opposite side.