To Perform the Frog Stretch:

1. Begin seated with the soles of the feet together and the knees hanging toward the floor (figure 1).
   
   
2. From this position, lean the upper body forward until you feel a stretch on the inner portion of the upper leg (figure 2).
   
   NOTE: To concentrate the stretch at the adductor muscle group and to prevent excessive strain to the lower back, it is important to keep the lower back straight as you lean the upper body forward. To do this, perform an anterior pelvic tilt and hold this position throughout the entire stretch.
   
   
3. If you find it difficult to maintain the proper form, position your feet further away from the body. This will make it easier to keep the back straight as your upper body leans forward. As your flexibility increases, progressively move the feet in closer to the body during subsequent flexibility training sessions.
   
   
4. Hold this stretch for 15 - 30 seconds.
   
   
   

Figure 1