This is a hamstring stretch. You’re going to start with your heel on the corner of a wall or door frame and with your back flat and core engaged and the opposite knee and leg straight. Now with the toes off, you’re going to slide the heel up on the corner of the wall or door frame, keeping the other knee straight as well, with the core engaged hold for 30 seconds, do three sets.
Stand on one leg with your core engaged, hold for thirty seconds then progress it to sixty seconds. Repeat it four times, four times per day. Once mastered, then you can use a wobble pad underneath.