All stretches are to be performed while lying on a flat firm surface such as the floor for three complete sets per session with a minimum of two sessions a day.
Stretch one
lying on your back, have one leg out straight as you bring the other knee up to the chest with both hands. Hold for five breaths. Repeat on the other leg
Stretch two
bring both knees up to the chest and hold for five breaths
Stretch three
place both feet on the ground with knees bent, stretch both arms out to the sides and gently rock the knees from side to side twenty times (ten times each side)
Stretch four
keeping both hands stretched out to the sides, place one leg out straight and lift the other knee up in line with your hip, gently take it across to the opposite side using your hand to pull it down. While pulling the knee down look to the opposite side, hold for five breaths and then repeat with the other leg.
Doing all four stretches counts as one set, in each session you should aim for a minimum of three sets and perform the whole routine at least twice a day
