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Supine Instructions:

  • Lye on your back with a towel
  • Bring up one leg and place the towel over the bent knee
  • Use the towel to bend your knee up and pull against the towel to increase the stretch
  • As the stretch sensation settles you can increase the pull from the arms to increase the stretch

Seated Instructions:

  • Come into a comfortable upright sitting position with the legs outstretched
  • Take a theraband or towel around the sole of the foot of the target limb
  • Using the arms, pull the band in towards the body to allow the knee to bend
  • The heel will remain in contact with the surface
  • Loosen the resistance to allow the heel to slide back to the starting position
  • Repeat as per Physiotherapists guidelines


  • Avoid actively tightening through the muscles through the thigh during the bending aspect of the movement