In order to do some stretching exercise for your legs adopt the following method. Sit on the floor with one leg out straight and the other foot pulled in towards your inner thigh, the familiar hamstring stretch.

Turn towards your straight leg and grasp your knee with both hands, gently pulling your chest — not your head — down towards your knee. Remember, it doesn't matter how far you can go; if you can lay right down on your leg or if you can only wave your hands in the direction of your knee, that's where you are, and that is where you'll start from. Just do what you can do.

Pull until you feel a good stretch but no pain. Stay there for about thirty seconds, then slowly rotate your trunk down and away from your outstretched leg, still leaning forward to keep at the limit of your stretch. You will feel new areas of your hamstrings and inner-thigh muscles that would appreciate a stretch. Find the tightest spot and stay there for thirty seconds. Then slowly sit up, switch legs and do it on your other side.

You've stretched the back of your leg, now do the front. Put one knee on the floor and place the other foot far out in front, your hands on the floor. Lean forward, to a comfortable stretch, for thirty seconds. Then slowly roll towards the outside of your outstretched leg, supporting yourself with your hand. You'll feel the stretch move from the front of your thigh to the small, tight muscles around the side of your pelvis. Find a tight spot and stay there for awhile, then ease out of the stretch. Switch legs and do it again.

The whole thing will take you less than five minutes, and your pelvis will fell some breathing space and it will move properly too, and some fresh blood will pump through your legs. Do that once every day or two, and you'll notice an improvement.