KNEE STRETCHES

GENERAL INFORMATION ON

KNEE STRETCHES

Note: Please consult with your Chiropractor prior to commencing these exercise

Easy

Knee Cap Stretching and Mobilisation (Retinacula Stretch)

Whilst seated with your legs out straight completely relax all knee muscles. Clasp the knee cap and gently rock it sideways in both directions creating a stretch of the tissues on either side of the kneecap. perform for 30-60 seconds, three times per day

Knee Flexion Stretch

Lie on your back and gently bend your knee all the way in, while keeping your foot flat on the floor. Hold for 3 seconds and then rest it back down. Perform 10 repetitions for each leg, three times per day.

Calf Stretch Standing against Wall

Keep your back leg straight and your back foot flat on the ground (with a slight angle outwards). Lean forwards until you feel a stretch at the back of your leg. Perform 10 repetitions for each leg, three times per day.

Calf Stretch Towel Assisted

Whilst sitting on the floor wrap a towel around the top of one of your feet. Using the towel gently pull your foot up toward your body causing a stretch to the calf muscle. Perform 10 repetitions for each leg, three times per day.

Quadriceps Stretch Standing

Maintain an upright posture with head and back straight, gently bend your knee backwards while holding onto your foot, hold for 5 seconds, and then place it back down. You can use a chair or wall to assist with your balance during this stretch stretch. Perform 10 repetitions on each leg, three times per day.

You can modify the stretch by using the opposite hand to hold your foot.

Quadriceps Stretch Lying on Side

Whilst lying on your side gently bend your knee backwards and pull your foot back extending your leg, hold for 5 seconds, and then relax. Perform 10 repetitions on each leg, three times per day.

Floor Hamstring Stretch (Straight Leg Raise)

Lie with your legs straight. Gently lift one leg straight off the floor and hold up in a comfortable, pain-free position, hold for 5 seconds, and then slowly lower it down. To enhance this stretch you can point your toes down towards you. Perform 10 repetitions on each leg, three times per day.

Resting Hamstring Stretch with Leg Up on Bench

Stand with upright posture with 1 leg resting on a bench in front of you at a height lower than your hips. To enhance the stretch point your toes towards you and/or gently push your leg down towards the table/bench, hold for 5 seconds and then relax. Perform 10 repetitions on each leg, three times per day.

Hamstring Stretch with Leg Up on Bench Lean Forward

Stand with 1 leg resting on a bench in front of you at a height lower than your hips. Gently lean forward and feel for a stretch through your hamstrings, hold for 5 seconds and then relax. You can adjust this stretch by reaching in multiple directions in front of you. Perform 10 repetitions on each leg, three times per day.

Standing Hamstring Stretch

Stand with your legs straight. Gently bend forward and reach for your toes as comfortably as possible, do not stretch through pain. Hold for 5 seconds and then relax. Perform 10 repetitions on each leg, three times per day.

Floor Hamstring Stretch

Sit with your legs straight. Gently bend forward and slide your hands down your shins as far as they will go without discomfort or pain. Hold for 5 seconds and then relax. Perform 10 repetitions, three times per day.

Hamstring Stretch (Towel Supported)

Lie on your back with 1 leg up and with a towel wrapped around your foot and in both hands. Gently pull your straight leg back towards you and feel for a stretch in your hamstrings, hold for 3 seconds and then relax. Perform 10 repetitions on each side, three times per day.

Seated Groin Stretch (Pectineus and Adductor Stretch)

Sit on the floor with the soles of your feet placed together. Place your elbows on your knees and gently push them down so you feel a stretch in your groin area, hold for 3 seconds and then relax. This stretch is adjusted by bringing your heels toward or away from your body. Do not lean forward during this stretch as it places abnormal pressure through your low back. Perform 10 repetitions, three times per day.

Standing Groin Stretch (Adductor Stretch)

Keep your feet placed relatively straight (slightly pointed outwards). The leg on side you are stretching will remain straight while you bend the opposite knee to create a stretch, hold for 3 seconds and then relax. Perform 10 repetitions on each side, three times per day.

Deep Hip Flexor Stretch (Psoas Stretch)

Place 1 knee on the ground and the other knee flexed to 90 degrees. Keep your body upright with your shoulders in line with your hips. Gently lean forward whilst keeping you head up and feel for a stretch in your deep pelvis, hold for 3 seconds and then relax. Perform 10 repetitions either side, three times per day.

Deep Hip Flexor Stretch Lying on Bench (Psoas Stretch)

Lie on a bench (or a high bed) with both legs hanging off the bench. Lift up one knee and clasp it with both hands. Let your other leg hang off and allow gravity to assist with the stretch through your hanging leg. Perform 10 repetitions on each side, three times per day.

ITB Stretch

From the standing position cross one leg over the other and side bend your back whilst running your hand down the leg that is straight, hold for 5 seconds and then relax. Perform 10 repetitions on each side, three times per day.

Leg Swings Hip Stretch

Stand with 1 arm supported by a table. Swing the outside leg up and down slowly letting the weight of your leg gently stretch the hip. Perform 20 repetitions on each day, three times per day.

Quadriceps Stretch Kneel

Kneel and sit on your heels. Gently lean backwards and lightly push your hips up until you feel a stretch along both your thighs. Hold for 5 seconds and then relax. Perform 10 repetitions, three times per day.

Intermediate

Knee Flexion Stretch Assisted

Lie flat on your back. Gently pull one leg up and wrap both your hands around your knee. Gently pull your knee towards your chest and hold for 3 seconds and then rest. Repeat with other knee. You should feel a gentle pull in your back, hip and knee. Perform 10 times on each side, three times per day.

Calf Stretch on Step

While holding onto something stable for balance, hang your heels off a step while allowing your weight and gravity to cause a stretch at the back of your leg. Hold for 5-20 seconds, Perform 3 times per day.

Advanced

FOAM ROLLER

Hamstrings Foam Roller

Place the foam roller under your hamstrings with your hand supporting you from behind and gently roll the foam roller backwards and forwards along the hamstrings for 2-5 minutes.

Quadriceps Foam Roller

Place the foam roller under your quadriceps with your body faced down resting on your elbows (at 90 degrees) and gently roll the foam roller backwards and forwards along the front of your thighs (quadriceps) for 2-5 minutes.

Iliotibial Band (ITB) Foam Roller

Place the foam roller under the side of your thigh (Iliotibial Band) with your body on its side (hands and legs supporting this position as shown) and gently roll the foam roller backwards and forwards along the side of your your thighs for 2-5 minutes

Calf Muscle Foam Roller

Seated on the floor with your hands supporting your body (as shown), place the foam roller under the calf muscle you want to work with the opposite crossed over the top of it. Gently roll the foam roller up and down your calf muscle for 2-5 minutes on each leg

Shin Foam Roller (Peroneals and Tibialis Anterior)

Whilst on all fours place the foam roller onto the muscles on your shin and gently roll it along the muscles. You can increase the pressure by lifting your opposite leg. Perform this movement for 2-5 minutes on each shin. 

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