9 exercises to open the hip joints

6. Seated Leg Curl

1. From a sitting position with straightened legs and resting on the floor with your hands behind your back, slowly and smoothly bend your leg at the knee joint, strive to position the ankle parallel to the buttock.
2. Perform 3-5 flexions and extensions, then hold your leg in a bent position for 8-10 seconds, focusing on how you feel.
3. Do the same with the other leg.
4. Then bend 2 legs and hold the position for 5-10 seconds.