Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Your legs should be hips with apart with your arms gently resting down on the floor by your sides.
Tighten your abdominal muscles, then slowly lift one knee in towards your chest.
Your hip and knee should remain at a right angle.
Stop when your leg reaches table top position with your shin horizontal.
Next, extend this leg diagonally up towards the ceiling.
Ensure your other leg stays completely still with the knee pointing directly up to the ceiling.
Your body and pelvis should also remain in the same neutral position.
Use your core to control any movement.
Bring your leg back in and then lower to the ground and repeat on the other side.
