Range of Motion Lower Extremity

Hyperbolic Stretching

Athletic Stretching Exercises

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CAUTION—When doing passive exercises, do them slowly and apply pressure steadily, especially if extreme tightness is present.

1. Ankle dorsiflexion (calf stretch)

Bending ankle up: Back lying.

Grab the heel, placing the ball of the foot against your forearm, and bend the ankle up. (Push the toes toward the knee.)

2. Hamstring stretch

Hip flexion with straight knee: Back lying.

3. Hip flexion

Knee to chest: Buttock stretch. Back lying.

2. Hamstring stretch

Hip flexion with straight knee: Back lying.

3. Hip flexion

Knee to chest: Buttock stretch. Back lying.

Hip External Rotation Stretch

4. Internal-external rotation

Rolling leg in and out: Back lying.

5. Abduction-adduction

Out to side: Back lying.

6. Knee flexing

Front, thigh stretch: Face lying.

4. Internal-external rotation

Rolling leg in and out: Back lying.

5. Abduction-adduction

Out to side: Back lying.

6. Knee flexing

Front, thigh stretch: Face lying.

Passive Hip Adduction Stretch

7. Hip extension

Leg backward at hip: Face lying.

8. Trunk flexion

Back stretch: Bring both knees up to chest. Back lying.

7. Hip extension

Leg backward at hip: Face lying.

8. Trunk flexion

Back stretch: Bring both knees up to chest. Back lying.

Trunk Flexion

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