Flexibility Exercises
(for Strengthening 01)
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.