To counter the effects of cycling, hiking or jogging, perform this exercise to release tension that creeps into your hips, legs and lower back from repetitive movements. Tightness in your iliotibial band, which runs down the outer thigh, can cause knee pain, so do this move after every workout.
Step 1-> Begin on your hands and knees. Bring your right foot between your hands, bend your left leg on the floor behind you (place a towel or mat under your knee for more comfort.) Inhale, lift up on your fingertips raising your chest off your right thigh. Exhale, lower your hips toward the floor as low as you can.
Step 2-> For a more intense stretch, raise your chest and place your hands on your front thigh. Be careful that you don’t raise your hips when you bring your hands to your thigh. Remember to slide your shoulder blades down your back and keep the muscles around your neck relaxed. Hold for three breaths and repeat with your left leg in front.
Sources: Los Angeles Times