Lie on your side with both legs extended together, the theraband around your ankles. Support your head with your hand as shown.

Tighten the muscles of the front of the thigh (quadriceps) of both legs.

Lift your upper leg about 20cm from the floor and hold for 5 seconds.

Feel the tightness in the outer thigh (abductor) area.

Lower this leg and repeat.

- Don't allow your raised leg to exceed the maximum height of 20cm from the floor.

- Use your free hand to provide extra support by resting it on the floor in front of you.