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1. Lie down on a flat surface, bend the leg in which you feel pain, and gently pull towards your shoulder. When you feel a stretch, try to hold your leg in this position for 30 seconds. Spread your leg, lie down a bit, do 2 more sets.
2. Again, in the prone position, bend your knees and gently pull up to your chest so that without lifting your pelvis off the floor.
Cross your legs as shown in the picture, and, clasping your good leg with your hands, pull. Hold for 30 seconds, release and return to the starting position. Do 2 more sets.
