HOW: Begin by lying flat on your back. Bend one knee up and put your foot flat on the floor. Bring the other knee up towards your chest. Interlock your hands and grab onto your lower leg bending your knee. The closer your hands are to your foot the more bend you will get when pulling towards your thigh. Hold that stretch for the prescribed amount of reps and time.
FEEL: You should feel a stretch in your knee.
COMPENSATION: Keep your back and head flat on the ground.
