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- Lie flat on your back with one leg bent and foot resting on the floor.
- Bring the opposite thigh up so that your hip is at 90 degrees (thigh vertical to the floor).
- Support the back of the thigh with both hands, keeping the hip angle fixed throughout.
- Slowly straighten your knee while pointing your toes towards the ceiling until you feel a stretch in your leg.
- Then reverse the movement: bend your knee and at the same time pull your toes back towards you (dorsiflex your ankle).
- As you bend the knee and dorsiflex, gently tuck your chin and lift your head off the floor.
- Slowly repeat by straightening the knee, pointing the toes, and lowering your head back to the floor.
- Maintain a slow, steady rhythm throughout, keeping the thigh in the same position.
- Don’t push into the stretch in your leg.
- Complete repetitions as prescribed by your physiotherapist.
