While sitting in a chair, slouch down bringing your chin toward your chest. From this position extend your involved knee as shown and pull your toes back towards your nose. Remember to stay in a range of motion where you do not feel symptoms.
Lie on your side with a folded pillow just above your hip with the involved side up. From this position bring both knees up toward your chest and rotate your spine slightly as shown. You should notice a decrease in your symptoms that are furthest toward your feet. If you feel an increase in symptoms change positions.
Hold this position for 5-7 minutes.
Perform this exercise 2 times per day or as needed.
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