Lie on your front with your forehead relaxed on your hands.
You may wish to place a pillow under your hips depending on the severity of your pain.
Bend the knee on your affected leg, moving your heel towards your buttock.
Reach the threshold point where you start to feel your pain.
Once you reach this point, slowly lower your leg back down a little whilst simultaneously lifting your head up.
Repeat this movement, bending your knee as you lower your head back down.
