Step by Step Guide
Begin lying on your back with your legs bent and feet flat on the ground. Go into a posterior pelvic tilt as you press the lower back into the ground. Place your hands behind one thigh with the leg still bent.
Keep the head on the ground and then gently pull that leg in toward your chest as far as you can until you feel a gentle stretch in the hip and lower back region.
Hold for about 30-seconds.
Repeat for the desired repetitions on that leg. Repeat on the other leg.
A common mistake is keeping the spine in a neutral or anterior pelvic tilt. This will keep the lumbar paraspinals and lumbar extensor muscles in a shortened position and therefore not allow them to stretch as they should.