Straight Leg Raise Flexion

Lie on your back with your involved leg extended and your opposite leg bent as shown. Keeping your involved knee straight, lift your leg towards the ceiling until it is at the same level as the uninvolved side then slowly lower it back down to the mat.

Repeat 10 times. 

Perform 3 sets. 

Perform this exercise 2 times per day. Straight Leg Raise Flexion


Straight Leg Raise Abduction

Lie on your side with the upper leg extended and the leg against the mat bent to 90 degrees. With the knee extended, lift the upper leg toward the ceiling. Perform this exercise on both sides. 

Repeat 25 times.  

Perform 1 set on each side.

Perform this exercise 2 times per day.


Mini Squats

Standing with your feet shoulder width apart, bend you knees slightly and bring your hips down and back as if you were sitting into a chair. 

Repeat 10 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Prone Quad Stretch

Lying on your stomach, wrap a strap around your ankle on the involved side and pull with your hands to bend your knee as shown. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Standing IT Band Stretch

Stand next to a wall with your involved leg further from the wall. Cross your legs and lean towards the wall while bringing your arm overhead as shown until you feel a stretch in the involved hip. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform this exercise 2 times per day. 


Hamstring Stretch 3-Way

Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 10 seconds. 

Repeat 5 times. 

Perform 1 set. 

Perform this exercise 2 times per day.


Gastroc Stretch

Standing with the involved leg back, lean against a wall and bring your hips forward until you feel a stretch in your calf on the involved leg. You should feel no pain, only a gentle stretch.

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform this stretch 2 times per day.


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