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- Start in a seated position with both legs in front of you.
- Keep your non-affected leg relaxed and supported on the ground.
- Straighten your affected leg out in front of you.
- Slowly bend (curl) the affected leg, bringing your heel back towards your body, aiming toward the opposite leg.
- Gently press your heel into the opposite leg, creating a light contraction in your hamstring.
- Hold this position for the prescribed time, keeping the contraction steady and pain-free.
- Relax and return to the starting position.
