This exercise is great for hips and knees, but most of all releasing tension in your muscles.

To perform it you will need a foam roller. Lie on your side with the foam roller just below your hip bone.

Bend upper leg over straight one and stabilize your body with hands.

Gently roll your body weight from hip to knee and back across the roller while targeting the affected muscle.

After repeating this exercise several times, change sides and repeat the same motion with your other leg.