It's crucial to follow a structured approach in this exercise, which is divided into three sections. Begin with position one and gradually progress to position three. Observe which sections cause more discomfort, as for many, this is positions two and three.

Focus more time on the more painful sections. That is where the root of your pain is.

Perform this exercise for 5-10 minutes on each side. I suggest doing this daily or 2-3x/week minimum.