You can use a chair to stretch the muscles in the back of the thigh. Sit on a stool or similar flat surface with the help of two chairs without armrests, remain seated and place your entire right leg on the flat surface, make sure your right foot is on the outside of the edge of the stool, place one hand under your right knee, make sure your right leg is slightly bent and your left leg is stretched as far back as possible (all the way back until you feel a stretch in the front of your thigh) make sure your left foot is firmly on the floor keep your upper body seated, tighten your abdomen and actively Arch your back forward, you can use your hands to hold the bench. Next, slowly press the upper body forward and downward to stretch the posterior femoral muscles until a slight tingling sensation occurs on the back of the thigh, relaxing the muscles for 5-10 seconds. Carefully press the right leg downward on the bench to create resistance, hold for 5-10 seconds and relax the muscles for 5-10 seconds. Continue pressing the upper body forward and downward until you reach a new end point, relaxing the muscles for 5-10 seconds. Repeat 2-3 times.