GENERAL INFORMATION ON
 
KNEE STRETCHES


Note: Please consult with your Osteopath 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, hold for 3 seconds and then rest it back down. Perform 10 repetitions, three times per day.


Calf Stretch Standing against Wall
Keep your feet straight (with a slight angle outwards) and lean forwards where you should feel a stretch at the back of your leg. Remember to keep your back foot flat on the floor and straight. Perform 10 repetitions, three times per day.

Calf Stretch Towel Assisted
Whilst sitting on the floor wrap a towel around the top of your foot. Gently pull your foot up toward your body causing a stretch to the calf muscle. Perform 10 repetitions, three times per day.



Quadriceps Stretch Standing
Maintain an upright posture with head and back straight gently bend your knee backwards and pull your foot up, hold for 3 seconds, and then place it back down. You can use a chair or wall to assist with the stretch. Perform 10 repetitions, three times per day.


You can modify the stretch by using the opposite hand to pull.



Quadriceps Stretch Lying Face Down
Whilst lying on your front with head and back straight gently bend your knee backwards and pull your foot up, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


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 3 seconds, and then relax. Perform 10 repetitions, 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 position, hold for 3 seconds, and then slowly lower it down. To enhance this stretch you can point your toes down towards you. Perform 10 repetitions, 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 slightly lower than your hips. To enhance the stretch point your toes towards you and/or gently push your leg down towards the table, hold for 3 seconds and then relax. Perform 10 repetitions, 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 slightly lower than your hips. Gently lean forward and feel for a stretch through your hamstrings, hold for 3 seconds and then relax. You can adjust this stretch by reaching in multiple directions in front of you. Perform 10 repetitions, three times per day.



Standing Hamstring Stretch
Stand with your legs straight. Gently bend forward and reach for your toes as comfortably as possible, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.


Floor Hamstring Stretch
Sit with your legs straight. Gently bend forward and reach for your toes as comfortably as possible, hold for 3 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 towards you and feel for a stretch in your hamstrings, hold for 3 seconds and then relax. Perform 10 repetitions, 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, three times per day.


Deep Groin Stretch (Adductor Stretch)
Squat down keeping one leg straight side-ways whilst the other knee is fully bent with your hands supporting your body, hold for 3 seconds and then relax. Make slight adjustments to feel for a stretch in the groin area. Perform 10 repetitions, 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, three times per day.

Note: You can make slight adjustments to this stretch by raising your arm (on the side of the knee on the floor) over your head and bending away from that side.




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, 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 3 seconds and then relax. Perform 10 repetitions, three times per day.

Floor Hamstring Stretch Two Legs (Bilateral Straight Leg Raise)
Lie with your legs straight. Gently lift both legs straight off the floor and hold up in a comfortable position for 3 seconds and then slowly lower them down. Perform 10 repetitions, three times per day.



INTERMEDIATE

Deep Hip Rotator Stretch (Piriformis Stretch)
Whilst on all fours bring your leg under you through to the opposite side (knee bent). Lean forwards and downwards slowly letting the weight of your body gently stretch through the hip, hold for 3 seconds and then relax. Perform 10 repetitions, 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 wight of your leg gently stretch the hip. Perform 20 repetitions, three times per day.


Hamstring Stretch (Sitting on Bench)
Sit on a bench with one leg hanging off. Gently lean forwards towards you raised leg and feel for a stretch in your hamstrings, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

Quadriceps Stretch Kneel
Kneel and sit on your heels. Gently lean backwards and feel a stretch along both your thighs, hold for 3 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, three times per day.

Calf Stretch on Step
Hanging your heels off a step and 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.




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 for 2-5 minutes.