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| These exercises must be performed under the instruction of a licensed therapist in conjunction with physical therapy care to minimize chance of injury.
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PASSIVE ANKLE DORSIFLEXION STRETCH
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• Rest heel on floor/mat
• Grasp onto foot and bring toes up toward shin
ANKLE DORSIFLEXION STRETCH WITH CHAIR
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• Put affected foot on chair or stool slowly lean forward over your foot
PASSIVE ANKLE PLANTAR FLEXION STRETCH
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• With hip and knee bent grasp onto top of foot and pull downward away from shin.
ANKLE PLANTAR FLEXION STRETCH WITH CHAIR
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• Put the top of your foot on the seat of the chair
HIP ADDUCTOR STRETCH
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• Sitting with the bottoms of both your feet together
• Gently press down on your knees until a stretch is felt along your inner thigh
STANDING QUAD STRETCH
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• Grasp your foot and bring your heel toward your hip until stretch is felt along the front of your thigh
• Can perform in front of a secure support to hold on to, such as a sink
PRONE QUAD STRETCH
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• While lying on your stomach, reach back and grasp your foot
• Bring your foot towards your hip until stretch is felt in front of thigh
*If you have trouble reaching your foot, loop a belt around your foot and use the belt to gently pull your foot.
BILATERAL HAMSTRING STRETCH
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• While in long sitting, reach with both arms toward your toes until stretch is felt slong the back of your legs
• Keep back straight
• Do not round shoulders
HAMSTRING STRETCH
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• With one leg on the mat let your other leg relax on the edge
• Reach toward your toes until stretch is felt along the back of your thigh
• Keep back straight
PIRIFORMIS STRETCH (CHAIR)
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• Grasp the leg you want to stretch around your knee
• Bring leg up at an angle toward opposite shoulder until a gentle stretch is felt
PIRIFORMIS STRETCH (SUPINE)
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• Grasp the leg you would like to stretch
• Bring leg up toward opposite shoulder until a gentle stretch is felt
GLUT STRETCH
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• While sitting in a chair, grasp the leg you are trying to stretch and bring it up toward your shoulder until a
gentle stretch is felt.
