1 - Sit upright on the edge of a chair with both feet flat on the floor and your spine tall.
2 - Slowly straighten one knee in front of you while gently flexing the foot toward your shin.
3 - At the same time, lift your chest and look slightly upward to reduce excessive nerve tension.
4 - Return by bending the knee and relaxing the foot back down toward the floor.
5 - Move slowly and smoothly through a comfortable range; you should feel only a mild stretch or gentle pulling sensation, not sharp pain, numbness, or worsening symptoms.
6 - Repeat for the desired number of repetitions, then switch sides.
7 - Stop the exercise if symptoms increase or radiate further down the leg.
