HOW: Get set up laying flat on your back. On the side you plan to mobilize - hug that knee towards your chest and support that thigh with your hands wrapped behind your knee. To perform the exercise, kick your knee straight while simultaneously pointing your foot and toes up, reverse the motion at your knee and foot, and repeat. View video for more tips and modifications
FEEL: You should feel a stretch/pulling sensation in the back of the leg you’re moving. You may feel this from your low back all the way down into your foot.
COMPENSATION: Try to keep the rest of your body still and your knee in the same position that you start in. View video for other tips and details.