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