How to do it
You need: Chair.
Sit tall on a firm chair with both feet flat on the floor and your hands resting on your thighs.
- Straighten the affected leg out in front of you until the knee is nearly straight, and at the same time lift your head to look up.
- As you bend that knee down and lower your foot, tuck your chin and look down.
- Move smoothly between the two positions, like a gentle see-saw.
Form cues
- The movement is smooth and rhythmic, never forced or held at the end.
- You feel a light pull or gentle stretch that eases off as you return.
- You keep the movement small if your symptoms are easily stirred up, and larger only if it stays comfortable.
Common mistakes
- Pushing into a strong stretch or holding the end position.
- Doing lots of fast repetitions and flaring your symptoms afterwards.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new or worse numbness, pins and needles, or weakness in your leg or foot.