Stretches muscles in
back of thigh. Sit sideways on a bench or other hard surface
(such as two chairs placed side by side) without leaning
back against anything and with your back and shoulders
straight. Your left leg should be resting on the bench, toes
pointing up. Your right leg should be resting over the side
of the bench, with your right foot flat on the floor. If
your left knee is bent, stretch to get it to lie flat on the
bench. If you feel a stretch at this point, hold the
position for 10 to 30 seconds. If your left leg is flat on
the bench and you don't feel a stretch, lean forward slowly
from the hips (not the waist) until you do, keeping your
back and shoulders straight the entire time (note: omit this
part if you have had a hip replacement - don't lean forward,
unless your surgeon or physical therapist approves). Stop
and hold this position for 10 to 30 seconds. Reverse the
position so that you stretch your right leg in the same way.
Repeat 3 to 5 times on each side.
- Sit sideways
- Keep one leg
stretched out on bench, straight.
- Keep other
leg off of bench, with foot flat on floor.
- Lean forward
from hips (not waist) till you feel stretching in leg on
bench, keeping back and shoulders straight. Omit this
step if you have had a hip replacement, unless
- Repeat with other