1Hamstrings Stretch – Step
- Stand in front of a step or chair.
- Place your foot on top of the step.
- Pull your toes back and maintain a slight knee bend.
- Slowly fold at your hips and glide your hands towards the toes.
- Hold for 30-60sec or as prescribed by your physiotherapist.
2Hamstrings Release
- Sit in long leg position.
- Place the roller under your hamstrings, located at the back of your thigh bone.
- It is usually easier to take your hips off the floor and weight bear with your arms behind you.
- Place your weight on your arms and roll your hamstrings up and down the roller.
- You can change the intensity by increasing your weight on the roller.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- This position allows for you to roll out both legs at the same time.
3Quadriceps – Modified
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.
4Quadriceps Release [Anterior]
- Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
- Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
- Start with the foam roller near the top of your thighs, just below the hip crease.
- Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
- Roll back up to the starting position, ensuring slow and controlled movements.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.
5Calf Stretch
- Stand on top of a step on the balls of your feet on the edge.
- Please ensure you have a rail or wall to support yourself.
- Drop one heel down below the edge by slightly bending the knee of the other leg.
- Complete as per Physiotherapist instruction.
6Calf Release
- Lie on your back and sit up with legs long.
- Place the roller under your calf.
- Place your weight on your arms and roll your calf up and down the roller.
- You can change the intensity by increasing your weight on the roller.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete as prescribed by your physiotherapist.