Step 1
Stand on one leg beside a wall with the other leg bent and touching the wall. Have the support foot facing forward and your knee cap aligned with your second toe by activating your buttock muscle to externally rotate the supporting leg.
Step 2
Push your other knee against the wall while you slightly squat down on the supporting leg keeping the knee cap aligned with your 2nd toe at all times. Relax and repeat.
Today Could Have Been Pain Free.