Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Your legs should be hips width apart with your arms gently resting down on the floor by your sides.
Tighten your abdominal muscles, then slowly lift one knee in towards your chest.
Your hip and knee should remain at a right angle.
Hold this position when your leg reaches table top position with your shin horizontal.
Bring your other leg up to the same position, maintaining a hips distance between both legs.
Your body and pelvis should also remain in the same neutral position.
Use your abdominals to control any movement.
Slowly return your first leg to the starting position and then the other leg.
Repeat the movement.
