This exercise aims to loosen and mobilize the sural nerve along its course from its exit at the lumbar spine to its end in your foot. You could experience an uncomfortable 'burny' pulling sensation anywhere from the outside/back of your thigh, down the outside of your calf muscle and into theoutside of your ankle and foot.

1. Lie on your back with one leg flat on the ground and the other leg held at 90 degrees by your hands or a towel.
2. Straighten your knee until it wont go further and then pull your foot towards you and slightly inwards toward your big toe until you feel a stretch in any of the above mentioned areas. Then relax your foot and repeat again.
3. Once you have completed the first set, try and straighten your leg a little bit further and repeat.

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