3 9 9 Farmington Avenue, Farmington, CT 0 6 032
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860.284.0220
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W W W. C O N N E C T I C U T C H I L D R E N S . O R G / E S M
LOWER EXTREMITY STRETCHING
HOME EXERCISE PROGRAM
All exercises should be completed as three sets each for 30 seconds. Lower extremity
stretching should be completed 3-4 times per day and should be done to both sides.
Greatest gains will be made when the muscles are warm.
Gastrocnemius (Calf) Stretch
Seated – Wrap a towel around the bottom of your feet at the area of the toes. With your
knees completely straight, pull your toes toward your head until a stretch is felt in the back of
the lower leg.
Standing – Standing on a step with your knees completely straight, allow your heels to sink
toward the ground until a stretch is felt in the back of the lower leg.
Soleus (Calf) Stretch
Seated – Wrap a towel around the bottom of your feet at the area of the toes. With a slight
bend in your knees, pull your toes toward your head until a stretch is felt near the back of the
ankle.
Standing – Standing on a step with a slight bend in your knees, allow your heels to sink
toward the ground until a stretch is felt near the back of the ankle.
Hamstring Stretch
Supine – With your knee completely straight, wrap a towel around your foot and lift your leg
up in the air until a stretch is felt in the back of the leg.
Standing – Prop your heel on a chair about knee high. With your back completely straight,
bend at the waist toward your feet until a stretch is felt in the back of the leg.
Quad Stretch
Prone – Lying on your stomach, wrap a towel around your foot and pull your heel toward
your bottom until a stretch is felt in the front of the thigh.
Standing – Prop your foot on a chair about waist high so that your knee is bent to
approximately 90°. While holding onto something for balance, squat slightly with the leg you
are balancing on until a stretch is felt in the front of the thigh.
3 9 9 Farmington Avenue, Farmington, CT 0 6 032
•
860.284.0220
•
W W W. C O N N E C T I C U T C H I L D R E N S . O R G / E S M
LOWER EXTREMITY STRETCHING
HOME EXERCISE PROGRAM
Hip Flexor Stretch
Standing – Prop you lower leg and knee on a chair until you hip is slightly extended. While
holding onto something for balance, squat slightly with the leg you are balancing on until a
stretch is felt in the front of the hip.
Kneeling – While kneeling on the floor or a mat, get into a lunge position. Place your hands
on your hips and rock slightly forward at your hips until a stretch is felt in the front of the hip.
Iliotibial Band (ITB)/Tensor Fasciae Latae (TFL) Stretch
With one leg behind the other and holding on to something for balance, gently push the hip
of the leg in back toward whatever you are using to balance with. The stretch should be felt
on the outside of the hip on the leg in back until a stretch is felt in the outside of the hip.
Butterfly Stretch
While seated, place the bottoms of your feet together, and with your elbows press your
knees away from each other until a stretch is felt in the inner thighs.
Piriformis Stretch
While lying on your back, cross one leg over the other so that your ankle is placed on the
opposite knee. Grab behind your knee on the side that is not crossed and pull your knee
toward your chest. You should feel this stretch in your bottom on the side that is crossed
over until a stretch is felt in your bottom of the leg crossed over.
© 2013 Connecticut Children’s Medical Center. All rights reserved. 13-251/28 New 7-13