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Lie on your back with strap around ball of foot.

You will rhythmically alternate between the following 2 positions:
Extend your hip and knee while pointing your toe like a ballerina toward the ceiling.
Bend hip and knee to 90 degree angles with your ankle pulled back toward you.

Move from one position to the next in a gentle pumping motion to GLIDE the nerve.
NO MOVEMENT INTO ANY SYMPTOMS.  Should be completely pain free.

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While lying on your side with your knees bent, raise your top knee upwards while keeping your feet in contact the entire time. Lower back down and repeat.

Do not let your pelvis roll back during the lifting movement.

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knee bent at 90 degrees, slowly rotate your hip to move your foot in toward opposite knee, pause and return to center, then rotate hip to move foot out away from other  leg, pause and return to center

do not let your lower back move as your lower your foot, stop before your lower back moves

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Start on hands and knee in a neutral spine position. While maintaining this position, gently rock forward, shifting weight onto hands and keeping spine straight.

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When squatting, bend over at the waist, tighten your stomach muscles by drawing in your navel and keep your back straight while bending at your hips. This will protect your back from excessive loads.

Your buttock should lower behind your feet as if you are going to sit on a seat. Emphasize your weight going through your heels.

Also, for good knee alignment, do not let your knees pass in front of your toes and keep your knee in line with your 2nd toe (next to the big toe) as it bends.

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Start in a seated position with your knee bent as shown, slowly straighten your knee as you raise your foot upwards as shown keeping your spine in neutral. Return to starting position and repeat.

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knee flexed

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supine alternate arm-leg lift

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1) Stand with your back to the wall, feet shoulders width apart and stood approximately 1ft away from wall.
2) Keep your lower back and buttocks in contact with the wall for support
3) Take a deep breath in and as you exhale, slowly curl forwards, starting with your neck all the way down to your lower back. Use your hands to track down your legs.
4) Once in your lowest possible position, pause for approximately 3 seconds before slowly reversing the movement, returning to a standing position.

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Hip Extension Standing

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Hip Extension Prone