| Pains / Injuries |  | | Nose Creek Physical Therapy Knee Stretches & Exercises | | KNEE STRETCHES | | Quadriceps Stretch | Front of thigh. Hold for 20 seconds. Repeat 2 times. Do 1 sessions per day. |  | | Groin | Pull heel toward buttock until a stretch is felt in groin/adductors. Sitting straight or with back against wall, gently relax knees to floor until stretch is felt. Hold for 20 seconds. Repeat 2 times. Do1 sessions per day. |  | | Hamstring Wall Stretch | Lying on floor with involved leg on wall and other leg through doorway, scoot buttocks towards wall until a stretch is felt in back of thigh. Pull your foot up toward your head, hold 3 seconds, then point the foot up wall. Hold 3 seconds. Repeat 30 times. Do 1 session per day. |  | | Hamstrings | With foot on chair or stool lean forward until stretch is felt. Place foot on higher plane for more stretch. | 1. Bend knee & lunge (bend) trunk to thigh | 2. Push knee down and buttock away | Hold 20 seconds. Repeat 2 times. Do 1 session per day. |
|  | | Gastroc Stretch | Keeping back leg straight with heel on floor and turned slightly inward, lean into wall until a stretch is felt in calf. Hold 20 seconds. Repeat 2 times. Do 1 session per day. |  | | Soleus Stretch | Keeping back leg slightly bent, with heel on floor and foot turned slightly inward, lean into wall until a stretch is felt in calf. Hold 20 seconds. Repeat 2 times. Do 1 session per day. |  |
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