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1: Quadriceps Stretch in Standing
2: Hamstring Stretch Seated
(Unilateral)
• 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
• 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
Reps: 2 Sessions: 2 Everyday Hold Time: 30s
3: Adductor / Groin Stretch
4: Wall Slide
• 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
• 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
Reps: 2 Sessions: 2 Everyday Hold Time: 30s
Sets: 3 Reps: 10 Sessions: 2 Everyday Hold Time: 4
5: 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
Created By: on 7/31/2014