Stand on your affected foot with the other foot raised onto your toes and your heel off the floor.
Reach forwards with both arms at shoulder height and clasp your hands together.
Slowly bend forward from your hips moving your raised foot backward.
Maintain a straight spine and a straight leg, just pivot forward from your hips stretching your rear leg out behind you, moving the leg up and down pivoting from your hips.
Keep your leg outstretched and straight through the movement.
