Lie on your back with your legs straight and a hip's width apart.
Bring your affected leg in towards your chest and interlace your fingers behind your thigh.
With your arms straight, allow your leg to rest in the grasp of your hands.
Your hip should be around 90 degrees.
Holding this position, slowly straighten your knee until you feel a pull down the back of your leg.
Keep your toes pointed.
Bring your lower leg back down a little to ease off the tension, then pull your foot towards you.
Straighten your knee a little while simultaneously pointing your toes, then bend your knee to bring your lower leg back down to the starting position.
Continue this movement at a steady pace.
