Lying flat on your back extend the right leg upwards towards the ceiling.

With both hands clasp behind the right knee.

Gently draw up your pelvic floor and draw your belly button towards your spinal column.

Holding the thigh in this fixed position bend and extend the knee.

Extend the knee to the point where you feel a pulling sensation in the back of the thigh and then bend the knee again.

Repeat this process 8-10 times on one side then switch to the opposite side and repeat the sequence.