WEB1. Gastroc-Soleus Stretch. Stand with hands on counter or wall for support. Put one leg behind you. Make sure toes point straight ahead. Bend opposite leg and place foot on the ground in front of you. Keep heel of backward leg …
WEBSit with legs apart, keeping back straight; reach towards your foot and hold. Alternatively, reach forward, while keeping your back straight. Frequency : 3 sets of 60 sec. 2-3 times per day
WEBGENERAL LOWER EXTREMITY STRETCHES . Home Exercises. HAMSTRING STRETCH WITH TOWEL. PIRIFORMIS STRETCH. While lying on your back with both knee bent, cross your afected leg on the other knee. Next, hold your unafected thigh and pull it up towards your chest until a stretch is felt in the buttock. Repeat 3 Times. Complete 1 Set. Hold 30 Seconds.
WEBMovement. Pull on the strap to draw your leg diagonally across your body and hold, feeling a stretch on the outside of your leg. Tip. Make sure to keep your shoulders and hips on the ground during the stretch. Standing Quadriceps Stretch with Chair Support.
WEBStretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Consistently moving joints through their full range of motion three to five days
WEBLower Extremity Strengthening – Home Exercise Program. 1. Ankle Pumps. While lying on your back, elevate your foot on pillows so it is above the level of your heart. Slowly pump your ankle up and down as far as you can comfortably do so. Perform.
WEBLOWER BODY STRETCHES. Your physical therapist recommends the following personalized exercise program for you. Please follow your therapist’s in-structions on how often to hold or repeat each exercise.
WEBLean your body forwards and down until you feel the stretching in the calf of the straight leg, relax. Make sure both feet are facing forwards. Stretch the other leg. Standing with the feet spread wide apart, shift your pelvis and torso away from the stretch side. Keep the spine and pelvis in a neutral position.
WEBThese stretches should be performed on both lower extremities following a good warm-up Gastroc • Begin in a standing upright position in front of a wall. • Place your hands on the wall and extend one leg straight backward, bending your front leg, until you feel a stretch in the calf of your back leg and hold.
WEBSTRETCHING PROGRAM FOR LEGS. Perform this routine every day. Start with a brief warm up (5-10 minute bike) or do after exercise. Move into position with smooth motion and do not jerk or bounce. Stretch both legs, even if only one knee is sore.