Soft number one:
While sitting on a chair, straighten one leg as shown in the figure and stay in the same position for five or ten seconds. Do this three times for each leg.
Soft number two:
Lie down and with your knees close to ninety degrees, place a pillow between your legs and press the pillow on both sides, press the pillow for ten seconds, then release. Do this three times.
Soft number three:
As shown in the picture while lying on your side, open and close your legs five times, then lie on the opposite side and repeat this movement. Repeat this for each side two or three times, depending on your ability.
Soft number four:
Place a band around your foot, at the point where the toes join the sole of the foot, and hold both sides of it with both hands, so that you feel tension and stretch in the back of the thigh, under the knee, and in the sole of the foot. Hold the leg for ten seconds and then release. Repeat this for the opposite side.
Do all the exercises according to the instructions three times a day.
If any of the exercises aggravate your pain, remove it.