Movement: Lift your ankle behind you while reaching back with the arm on the same side. Keeping the knee next to your stabilizing leg, bring the ankle up to your buttocks until you feel a good stretch. Keep the knee in a line with your torso and do not allow it to flare forward or outward. Hold for prescribed time. You may also use your off hand to stabilize against a wall or other sturdy object.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.