Flexibility Exercises
(for Strengthening 03)

Good flexibility helps maintain optimal knee and lower extremity function. Each stretch should be held for 30 seconds. Muscles are more pliable when warm. It is suggested to perform your stretching exercises after strengthening exercises or activity.

Stretching Exercises

Supine Hamstring Stretch

Bring your knee toward your chest and wrap the strap around your foot. Keep your hip flexed to 90 degrees and slowly, with the use of the strap, extend your knee until you feel a stretch in the back of your upper leg.

Sets: 2
Hold for 30 seconds.
Repeat with other leg.

Standing Calf Stretch

Hold on to something stable (like the back of a chair) or against a wall. Step back with the affected leg, keep knee straight, and toes pointing forward. Bend the knee of the opposite leg while leaning/lunging forward. Keep your heel on the ground. You should feel the stretch in the back of your calf.

Sets: 2
Hold for 30 seconds.
Repeat with other leg.

Knee to Chest Stretch

Bring your knee toward your chest. Grab your knee with both hands and pull your knee toward your chest. You should feel a stretch in your buttocks and/or lower back. 

Sets: 2
Hold for 30 seconds.
Repeat with other leg.

Hip Flexor/Quad Stretch

You will need a firm padded surface such a chair with the foam pad (in Knee Kit).  Place affected leg on the padded surface with the knee bent. Make sure you are well balanced (placing a hand on the back of the chair can help) and step forward and lunge with the other leg. The stretch should be felt in front of your upper leg and hip.  If you are able to, then bend your knee resting on the pad.

Sets: 2
Hold for 30 seconds.
Repeat with other leg.

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