Stellar Health Center - Preferred Choice Chiropractic - Phenomenal Rehabilitation - Vital Fitnes
Preferred Choice Chiropractic
Phenomenal Rehabilitation Vital Fitness
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LE STRETCHES


Physical Therapy Services

PHYSICAL THERAPY STRENGTH AND STRETCH EXERCISES

Phenomenal Rehabilitation

These exercises must be performed under the instruction of a licensed therapist in conjunction with physical therapy care to minimize chance of injury.

Passive Ankle Dorsiflexion Stretch
Ankle Dorsiflexion Stretch with Chair
• Passive Ankle Plantar Flexion Stretch
• Ankle Plantar Flexion Stretch with Chair
• Hip Adductor Stretch
Standing Quad Stretch

Prone Quad Stretch
Bilateral Hamstring Stretch
Hamstring Stretch
Piriformis Stretch (Chair)
Piriformis Stretch (Supine)
Glut Stretch

 

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.



 
Preferred Choice Chiropractic
  Howard Lake: 320-543-1103
• Little Falls: 320-631-1103
• St. Michael: 763-497-1152
• Plymouth: 952-476-1103
Phenomenal Rehabilitation
  Howard Lake: 320-543-1104
• Little Falls: 320-631-1104
• St. Michael: 763-497-1153
• Plymouth: 952-476-0224
• Dassel: 320-275-1304
Vital Fitness
  Howard Lake: 320-543-3311

 
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Meet the Staff
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