FUNCTIONAL HEALTH SELF CARE PROGRAMS
STRETCHING LEVEL 1- LOWER BODY BASICS​

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HIP

STANDING QUAD STRETCH

​​MUSCLES: Rectus Femoris

KNEALING HIP FLEXOR STRETCH

MUSCLES: TFL, Psoas

Start Position
Begin standing place one hand on wall or chair for support. Other hand grasps ankle of flexed knee. Keep knees side by side.​

Movement
Gently pull heel toward rear until gentle stretch is felt in thigh.​

​Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​

Movement
Gently pull head sideways away from depressed shoulder. Slowly drop chin down towards your chest​

Reps: 1-3 Hold Time: 30sec Frequency: Daily

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PIRIFORMIS STRETCH

Muscles: Piriformis, Lateral Hip Rotators

Start Position
Begin Lying on back. Cross one leg over other, place ankle on opposite thigh above knee.​

Movement
Grasp uncrossed leg under thigh and gently pull toward chest. Stretch should be felt in hip of crossed leg.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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SEATED HAMSTRING STRETCH

Muscles: Biceps Femoris, Semimembranosus, Semitendinosus

Start Position
​Begin sitting upright on edge of chair. Maintain good posture with flat low back. Fully extend one leg.

Movement
While maintaining flat low back, lean forward until a gentle stretch is felt behind thigh.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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​SEATED PIRIFORMIS STRETCH

Muscles: Piriformis

Start Position
​Begin sitting with neutral spine. Cross one leg over other, placing ankle on opposite thigh above knee.

Movement
​Slowly lower chest down toward knee. Keep a flat low back. Stretch should be felt in hip of crossed leg.

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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IT BAND STRETCH

Muscles: Iliotibial Band, Gluteus (medius, minimus)

Start Position
​Begin Standing next to wall. Side to be stretched should be closer to the wall. Place one hand/forearm on the wall, leg closest to wall crosses behind opposite leg.

Movement
​Slowly lean hips toward wall until gentle stretch is felt in the outside hip area.

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LEG/KNEE

WALL CALF STRETCH

​​MUSCLES: Gastrocnemius, Soleus

Start Position
Begin standing with leg to be stretched extended behind body. Keep heel on ground and leg straight.​

Movement
Bend front knee slightly slowly sitting hips back allowing rear leg to bend while maintaining heel to floor contact until gentle stretch is felt in lower calf.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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SEATED INNER THIGH STRETCH

MUSCLES: Gracilis, Adductor Magnus

Start Position
Begin Seated with good posture. Bend knees pulling feet inward until bottom of feet meet.​​​

Movement
Gently press knees toward floor with hands and forearms until stretch is felt in inner thighs.​

GLUTEUS MAX STRETCH

MUSCLES: Gluteus Maximus

Start Position
​Begin lying on back with one leg flexed foot flat on floor. Bring opposite knee toward chest, interlock fingers around knee.

Movement
Pull knee toward opposite shoulder until gentle stretch is felt in the hip.​

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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​Reps: 1-3 Hold Time: 30sec Frequency: Daily

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