This is a subtle yet very powerful adjustment. Super-easy sequence for Self-Help if you sit down and can reach your toes. In fact, the first step can be quite awkward if you do it on someone else.

The sequences above help the same side of the lower body and the opposite side of the upper body.

Left side

Place the right hand on the right groin area (R15), the left hand on the left inner ankle (L5)
Move the right hand to the left little toe.
With the right hand hold the left ring toe.
Place the left hand on the middle of the foot (L6)
Return the left hand to the left inner ankle (L5)
With the right hand hold the left big toe.
Move the right hand back to the left little toe.
Place the left hand on the left outer knee (L8)
Place the left hand on the left hip (L2)

Right side

Place the left hand on the left groin area (L15), the right hand on the right inner ankle (R5)
Move the left hand to the right little toe.
With the left hand hold the right ring toe.
Place the right hand on the middle of the foot (R6)
Return the right hand to the right inner ankle (R5)
With the left hand hold the right big toe.
Move the left hand back to the right little toe.
Place the right hand on the right outer knee (R8)
Place the right hand on the right hip (R2)
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