Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Your legs should be hips with apart with your arms gently resting down on the floor by your sides.
Tighten your abdominal muscles, then slowly lower one knee out to the side.
Your foot will roll over onto the outside edge.
Ensure your other leg stays completely still with the knee pointing directly up to the ceiling.
Your body and pelvis should also remain in the same neutral position.
Use your core to control any rolling.
Slowly return your leg to the starting position and repeat.