SOS PT, Inc.
Spine-Orthopaedic-Sport PHYSICAL THERAPY
Basic Leg Stretches
General Stretching Principles
(1) Warm-up first for 5 mins with active movement or
cardio type activity.
(2) Do 3 reps of each stretch:
a. Rep 1 - hold 10 secs
b. Rep 2 - hold 20 secs
c. Rep 3 - hold 30 secs
(3) Take stretches to the first stretch sensation (first
barrier), hold and relax. Gradually move further into the
stretch as the stretch sensation eases.
(4) Stretching prior to activity should be part of a warm-up
to lengthen tissue to functional length.
(5) Stretching to improve tissue length (when necessary)
should be done after an exercise session to avoid stretchweakness during sporting activity.
1. Hamstring Stretching
(a) Supine hamstring stretch. Flex hip first and
hold back of thigh with hands. Then actively
straighten knee and pull foot toward you. Feel
stretch in hamstring/back of leg.
(b) Long Sitting Hamstring Stretch - try to
limit lumbar flexion by keeping chest up and
forward. Feel stretch in hamstring.
Do (a) or (b)
Please adhere to specific instructions from your Physical Therapist. These illustrations are a guide to technique.
SOSPT, Inc.
781-263-9977
Copyright © 2009 by Timothy L. Fagerson
2. Buttock Stretching
(a) Piriformis stretch. Place foot on opposite
knee. Pull knee toward chest and hold back of
thigh with hands. Feel stretch in buttock of
crossed over leg.
Do (a) and (b). Okay to do 2 reps of each.
(b) Gluteus Medius stretch. Hold knee over
belly-button and hold with one hand. Use
other hand to pull heel toward shoulder to
engage a stretch in buttock.
Please adhere to specific instructions from your Physical Therapist. These illustrations are a guide to technique.
SOSPT, Inc.
781-263-9977
Copyright © 2009 by Timothy L. Fagerson
3. Hip Flexor (Quadriceps and Iliopsoas) Stretching
(a) Standing Hip Flexor/Quad Stretch. Hold
foot with same side hand. Tilt pelvis to flatten
back (tuck tail-bone underneath) and hold.
Then take up slack in stretch by pulling knee
further back without allowing back to arch.
Feel stretch in front of thigh (quad).
(b) Kneeling Hip Flexor Stretch. Kneeling
on a cushioned surface is recommended
to protect the knee. Tilt the pelvis to
flatten the back and hold. Then take up
the slack on the stretch by pushing
forward with the hip. Feel stretch in front
of thigh or hip.
Do (a) or (b)
Please adhere to specific instructions from your Physical Therapist. These illustrations are a guide to technique.
SOSPT, Inc.
781-263-9977
Copyright © 2009 by Timothy L. Fagerson
4. Iliotibial Band (ITB) Stretching
(a) Standing IT-Band stretch. Stand sideways to a wall
with leg to be stretched closest to wall. Place feet
approx 12" from wall. Lean forearm of arm closest to
wall on the wall. Cross outside foot over front of
inside foot. Tilt pelvis to flatten and stabilize the back,
this also will enhance the stretch by ensuring the ITBand engages over the lateral hip bone. Then shift
hip in toward wall to feel a stretch sensation on
outside of hip/thigh.
(b) Kneeling IT-Band stretch. Same as
for kneeling hip flexor stretch except
after feeling a hip flexor stretch, shift
the hip laterally to engage a stretch in
the IT-Band. A latral shift 45 degrees
forward will engage a stretch of the
TFL-ITB.
Do (a) or (b)
Please adhere to specific instructions from your Physical Therapist. These illustrations are a guide to technique.
SOSPT, Inc.
781-263-9977
Copyright © 2009 by Timothy L. Fagerson
5. Calf Stretching
(a) Gastrocnemius stretch. Have back
knee straight (but not hyperextended)
and foot pointing straight ahead. Keep
heel on ground as you lean forward into
the stretch.
Do (a) and (b). Okay to do 2 reps of each.
(b) Soleus stretch. Have back knee
bent 30 degrees and foot pointing
straight ahead. Keep heel on ground as
you lean forward into the stretch.
Please adhere to specific instructions from your Physical Therapist. These illustrations are a guide to technique.
SOSPT, Inc.
781-263-9977
Copyright © 2009 by Timothy L. Fagerson
Dr. Timothy L. Fagerson, PT, DPT, MS
SOS PT, Inc.
Spine-Orthopaedic-Sport PHYSICAL THERAPY
148 Linden Street, Suite B-8
Wellesley, MA 02482
Tel: 781-263-9977
Fax: 781-943-4228
E-mail: [email protected]
Please contact me if you have any questions about the exercise program or if you would
like to schedule an Evaluation to have the program tailored more specifically for you.