Sit on the edge of a table so that ½ of your thigh is off the edge of the table.
Lay back and bring both knees toward your chest.
Hold one knee toward your chest with one hand.
You can put your other hand of the leg being lowered on the front of the pelvis.
Contract your abdominal muscles and use your hand to prevent the pelvis from tilting as you relax your hip and lower your thigh toward the table.
Allow your leg to fall out to the side.
Try to keep your knee bent to 90 degrees and be sure your back does not move.
With the thigh on the table, slide your thigh in toward the other thigh by leading slightly with the foot.
Stop if any pain is felt in the hip or knee.
Feeling a stretch is okay.
Hold for a moment.
