1. As shown in the figure, we gather both legs in the stomach and stay in this position for ten seconds. Then we return to the normal position and put our feet on the ground. We repeat this movement three times.
2. As shown in the figure, we gather one of the legs in the stomach and stay in this position for ten seconds. Then we put that foot on the ground and do the same movement with the opposite foot. We repeat this movement three times for each leg.
3. As in the figure, we stick the two legs together and move to one side, then return to the normal position and move to the opposite side. We repeat this movement ten times for each side.
4. As shown in the figure, we lift the pelvis off the ground and hold it in the air for ten seconds, then lower the pelvis to the ground. We repeat this three times.
5. As shown in the figure, lift the leg and pull it towards you while wrapping both hands around the thigh and stay in this position for five to ten seconds, so that you feel a stretch on the back of the thigh. We repeat the same movement for the opposite side. We repeat this exercise three times for each leg.
-- Pay attention to do the exercises carefully and if any of these movements increase your pain, remove that movement.
-- Do all the exercises three times a day.
-- The condition for these exercises to be effective is to repeat and continue doing them.
-- Even if you feel better, continue these exercises.