Stretch is for the abductor (outer thigh and upper glute area)
Apply Back To Normal Arnica Cream™ to outer hip and thigh area as well as upper glute (lower back).
Lie down on your back, facing up
Place a rolled up towel behind your neck
Place a pillow or a roller behind both knees
Place one ankle across the other knee and put both hands behind the base knee
Resting your head, pull gently on the knee, lifting both legs together
Try to keep both hips flat on the floor
Very gently take one hand and push away on the knee of the leg that is turned sideways.