The Hamstring Stretch & the Knee to Chest Stretch
- Lie on the floor, next to a wall or a door frame.
- Lift your right leg and lean your left heel onto the wall. Make sure your right knee is bent a little bit.
- Slowly straighten your right leg until you can feel a stretch along your right thigh.
- Hold this position for 30 seconds.
- Alternate legs and repeat exercise.
Follow the below knee-to-Chest exercise and alleviate the pain:
- Lie straight, on a firm and flat surface, with your heels straight on the floor.
- Pull up one knee to your chest as close as you can comfortably do.
- Make sure your other leg is in a relaxed state; Your knee can be extended or bent.
- Hold this position for 30 seconds.
- Repeat exercise on both legs.
- It is important to note that people with osteoporosis [4] should not do this stretch as it can cause compression fractures [5] in the vertebrae.