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Quadriceps Stretch in Standing

  • Stand with hands on back of chair or similar object
  • Bend one knee and grasp ankle with hand
  • Pull foot and ankle toward buttock until you feel a stretch
  • Hold and repeat as instructed
Reps: 2
Sessions: 2 Everyday
Hold Time: 30s

Hamstring Stretch Seated (Unilateral)

  • Sit with one leg bent up and out to the side and the other leg straight
  • Slowly lean trunk forward and reach toward your toes until stretch is felt
Reps: 2
Sessions: 2 Everyday
Hold Time: 30s

Adductor / Groin Stretch

  • Sit with good posture, heels together in front of body
  • Let knees fall out and down toward floor
  • Pull heels toward buttock until you feel a stretch
  • Hold and repeat as instructed
Reps: 2
Sessions: 2 Everyday
Hold Time: 30s

Wall Slide

  • Stand with feet shoulder width apart, back flat against wall
  • Slowly lower body to 90 degree knee angle, then return to standing
  • Repeat as instructed
Sets: 3
Reps: 10
Sessions: 2 Everyday
Hold Time: 4

Lunge Forward in Standing

  • Stand with good posture and stomach muscles tight
  • Lunge forward, keeping knee lined up over the middle part of foot
  • Repeat as instructed
Sets: 3
Reps: 10
Sessions: 2 Everyday
Hold Time: 3s