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  1. Sit on a chair with your feet hanging freely.
  2. Slouch through your back and drop your shoulders towards the ground.
  3. Look up towards the ceiling, bend your knee back, and point toes to the ground.
  4. This is the starting position.
  5. Slowly straighten your knee, look down to the ground and point your toes back towards you.
  6. Then slowly bend your knee, look up to the ceiling and point toes downwards to return to the starting position.
  7. Repeat this movement as many times as your Physiotherapist has prescribed.


  • Do not try to overdo this exercise as it could irritate your symptoms. Stick to the repetitions prescribed by your Physiotherapist.
  • It is okay to feel some symptoms, however they should reduce as you complete each repetition. If you find symptoms are getting worse, then stop doing this exercise and contact your Physiotherapist.