Lie on your back with your knees bent and feet flat on the floor
Pull one knee gently toward your chest
Hold for a few seconds, then switch sides
Bring both knees toward your chest and hold briefly
Rock your knees side to side slowly
Gently twist your lower body while keeping your shoulders on the floor
Sit up and stand slowly
Walk around for a few minutes
Use a warm compress on the area if it feels tight
Stop if you feel pain, numbness, or worsening symptoms