Apply Back To Normal Arnica Cream™ to the glute where it meets the top of the leg.
Lie down on your back, facing up
Place a rolled up towel behind your neck
Place a pillow or a roller behind both knees
Bring one knee up and pull it gently to your chest
Hug your knee gently, but firmly
Try to keep both hips flat on the floor
Interlace your fingers behind your leg, pull your knee to your chest, and then try to straighten your leg towards your face.