HOW: Start by lying on your side and placing a band or strap around the foot that is on top. Tension the nerve at the bottom by bending your knee and pulling your foot with your top hand pulling the strap backwards. At the same time, tilt your head backwards creating slack at the top of the nerve. Then, do the opposite by bringing your knee towards your head and moving your head towards your knee.
FEEL: You may feel a stretch in many places, but most commonly it will be in the front or outside portion of your thigh.
COMPENSATION: Make sure to create slack and tension at the appropriate times.