HOW: Begin in a seated position with a strap or a towel wrapped around the middle of your foot. Pull your foot in towards your butt. You may need to choke up on the strap to get leverage with your arms. When you get to the end of your motion, you have the option of holding or moving back and forth. You also have the option of laying on your back when performing this exercise.
FEEL: The closer your heel gets towards your butt the more stretch you will feel in your knee.
COMPENSATION: Avoid pulling in with your leg, keep the leg relaxed. The motion should be coming from your arms pulling your leg in.
