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  • Sit with the legs extended
  • Place a rolled up towel under the target knee/leg
  • Draw your toes up towards your head
  • Press the knee into the towel
  • Keep the heel in contact with the ground
  • Hold for as many seconds as per Physiotherapists guidelines


  • Maintain even contact through the sitting bones
  • Avoid twisting through the trunk or compensating through gripping with the hands