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.
Your legs are extended.
This way you are adding more weight on your muscles.
Stabilize your body with hands.
Gently roll your body weight from hip to knee and back across the roller while targeting the affected muscle.
A