Put a strong band in a low part of an ladder and hook it to the right ankle. With your back to the ladder, stretch the band forward with your foot. Bend your knees slightly. Contract your pelvic floor and core.
Move your right knee forward as much as you can. Make sure your heel is always in contact to the floor. Hold the position during the required time and then do the exercise with the other leg.TIPS: You should feel the stretch of the muscles but not pain.