- 1). Lie on your back. Tighten the abdominal muscles and press your lower back down flat. The knees are bent with the feet flat on the floor a little wider than hip-width apart.
- 2). Keep your left knee pointing up to the ceiling. Drop your right knee down into the center, toward the left leg. You are rotating the leg inward.
- 3). You should feel a gentle pull in the outer right thigh and hip. If comfortable, you can let your right knee touch the floor. or just lower as much as you can without causing pain.
- 4). Bring the right knee up and point the knee to the ceiling. Drop your left knee in the center. Go back and forth slowly and with control for eight to twelve repetitions.
- 5). Then hold each knee down, one at a time, for a thirty-second stretch.
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