Start in a standing position holding onto a wall.
Move your affected leg one pace backwards.
Hold on to a support if you feel you need it.
Keeping your feet in this position, drive your hips forward and lift up your chest.
It is ok for the back knee to bend a little and for your heel to come up off the floor.
You should feel a stretch in the front of your hip.
Hold this position and then return to the starting position and then relax.
