Lie on your back with one leg bent, one foot flat on the floor or a mat, and your other leg extended straight out. Use the arm on the same side to pull the bent knee to your chest in a continuous motion while keeping your lower back and other knee pressed against the floor. Hold this position for 5 seconds. Lower your leg to the starting position and relax. Do 5 repetitions with the same leg. Repeat exercise for your other leg.