Gladys Said:

i stopped physical therapy and was told to continue exercises at home... how can i do these two exercises?

We Answered:

well, self stretching is very helpful to you...... it does not need any foam roller....... perform the procedures as follows,
- Patient is standing and feet away from the wall and leaning forward with one leg placed front and the other internally rotated, 1 foot back to the front leg
- In side lying the patient top leg foot is hooked over the bed end, the hip is internally rotated, adducted and knee is extended with support of the bed end.....
try it out..........