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.
Lie on your side with your knees extended and prop your upper body up on your elbow. From this position lift your hips into a plank position. Maintaining the plank position bring your upper knee towards your chest and then extend your leg back behind your body as shown.