Lie on your back and lift one knee towards your chest.
Place one arm straight out in front of you and place one hand on top thigh then press your thigh up into your hand (as if you were trying to bring your knee to your chest).
Press at a comfortable resistance (~20% resistance to start).
Make sure your leg or arm does not move and that you relax your head and shoulders.
Hold for 10-20 seconds.
Release and repeat 2-4 times on each leg.
You can also perform this seated or lying on your side.