Lie on your back with both legs bent and feet flat on the floor.
Interlink your fingers behind your affected leg and rest your head back on a pillow.
Letting your leg hang in your arms, gently straighten your knee whilst pulling your toes towards you and turning your foot out.
When you feel a point of tension in your nerve, relax your leg back down a little, and then repeat the movement.
To increase the stretch, as you lower your leg, lift your head up taking your chin to your chest.
Lower your head again as you straighten your knee.