Salir
Quadriceps stretch
slide 1 of 2
slide 1 of 2, Quadriceps stretch,
- If you are not steady on your feet, hold on to a chair, counter, or wall.
- Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. For example, if you are stretching your right leg, use your right hand.
- Keeping your knees next to each other, pull your foot toward your buttock until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side.
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
Hamstring wall stretch
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slide 2 of 2, Hamstring wall stretch,
- Lie on your back in a doorway, with your good leg through the open door.
- Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
- Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
- Repeat 2 to 4 times.
- Do not arch your back.
- Do not bend either knee.
- Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
If you do not have a place to do this exercise in a doorway, there is another way to do it:
- Lie on your back, and bend the knee of your affected leg.
- Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
- Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
- It can be hard to hold this stretch with a towel for a long time, but hold the stretch for at least 15 to 30 seconds. Holding it for 1 minute or more is even better.
- Repeat 2 to 4 times.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
