Here you go Sadie.

http://www.easyvigour.net.nz/fitness...xorstretch.htm

http://www.youtube.com/watch?v=H5uz3DE-FEc

If you have back pain when you lie on your back and straighten your hips you need to be protective of your back. This is best done by having the opposite knee and hip flexed during the stretch. For example, when doing the stretch where you hang your leg off the bed, you should pull the opposite knee into the chest with your arms.