arrow_backKnee Stretching Home Exercises
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Maintain neutral foot position and DO NOT flex foot toward floor.
1) Begin lying on your back with legs extended. 2) Place stretch strap around arch of one foot. Bend knee keeping heel on floor. 3) Lift knee to hip level so that thigh is perpendicular to floor. 4) Slowly straighten leg without lowering knee. 5) Once you can no longer extend leg, slowly pull on strap until a gentle stretch is felt behind thigh. 6) Hold for 30 seconds then alternate sides.
If pain is felt behind knee or in calf, stop, lower leg and begin again
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
1 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
1 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
2 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
2 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
3 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body. *Leg should be straight with heel on ground* 2) Slowly lean forward, putting weight onto front leg while maintaining straight leg and heel-floor contact. *A gentle stretch should be felt in upper calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
3 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
1 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
1 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
2 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
2 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
3 of 3 sets of 30 seconds on each side
Hamstring Stretch: Supine - bent knee to straight leg - using strap
1) Begin standing with leg to be stretched extended behind body facing wall. *Leg should be straight with heel flat on floor* 2) Bend front knee slightly slowly setting hips back allowing rear leg to bend while maintaining heel-floor contact. *A gentle stretch should be felt in lower calf muscle* 3) Hold for 30 seconds and repeat on opposite side.
3 of 3 sets of 30 seconds on each side
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