Lie on you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.
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.