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  • Lie on your back with the arms extended in a ‘T’ formation
  • Lift one knee up so it aligns with the hip joint
  • Using the arm on the opposing side, draw the knee towards the floor
  • Maintain contact with the shoulders and the ground
  • Take the head to the opposite direction of the knee
  • Sustain this stretch as per your Physiotherapist guidelines
  • Repeat on the other side


  • Maintain deep belly breathing here and avoid holding the breath
  • Take the knee as far as comfortable with gravity acting
  • It is important to note that at the end-range of this movement you may hear a popping sensation which is pressure releasing in the joint