Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.
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.
Lying on your back with both knees bent, lift your hips into a bridge position. From this position kick one leg straight, followed by the opposite leg and then lower your hips back to the table as shown.
Lie on your side with a pillow under your side and both knees bent to 90 degrees and a band wrapped around your knees as shown. Keep your ankles together and lift the upper knee toward the ceiling without rotating your trunk. Perform this exercise on both sides.