Lie on your back.
Bend your affected leg in towards you until you can clasp your hands together behind your thigh.
Hold this position with your leg supported in your arms and slowly straighten out your knee until you reach the point of tension.
Do not push further past this point.
Lower your foot slightly and lift your head to your chest and then relax your head back as you raise your foot again. Perform this exercise in one fluid movement.
Relax and repeat.
