HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface with your toe pointed up. Typically lying back on your couch with your foot on the arm rest will suffice. Relax your leg muscles and let gravity push your leg down stretching the back of your knee. Hold for a prescribed amount of time.
FEEL: You should feel a stretch in the back of your leg.
COMPENSATION: Keep your knee relaxed and straight. Don’t let your knee hit the ground while the weight is being applied. Keep your toe pointed up so your hip doesn’t rotate up.