Exercises:
Half squats - 3 sets of 10, hold for 2-3 seconds
Hamstring curls - 3 sets of 10, hold for 2-3 seconds
Lying straight leg raise - 3 sets of 10, hold for 2-3 seconds
Prone straight leg raise - 3 sets of 10, hold for 2-3 seconds
Lying Hip abduction - 3 sets of 10, hold for 2-3 seconds
Lying Hip adduction - 3 sets of 10, hold for 2-3 seconds
Stretches:
Hip flexor stretch - 30 seconds, increase to 60 seconds
Seated rotation stretch - 30 seconds, increase to 60 seconds
Gluteal stretch - 30 seconds, increase to 60 seconds
Hamstring stretch - 30 seconds, increase to 60 seconds
Butterfly stretch - 30 seconds, increase to 60 seconds
