Hold onto a chair or table for support.
Move your affected foot one pace in front.
Keep your back foot facing forwards and soften the knee.
Make sure your hips are square and you maintain a straight back.
Gently lean forwards and push your hips out behind you.
You will feel a stretch down the back of your front thigh.
Keeping the heel of your front foot on the floor, lift the ball of your foot up.
Hold this position.