The following leg stretches are designed to improve flexibility of the major muscles and joints of the leg. You should discuss the suitability of these stretches with your physiotherapist prior to beginning them. Generally, they should be performed once daily provided they do not cause or increase pain. As your flexibility improves, the exercises can be progressed by gradually increasing the duration or frequency of the stretches provided they are pain free.
Leg Stretches – Basic Exercises
Gluteal Stretch
Begin this leg stretch lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or the front of your hip (Figure 1). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.
Psoas Stretch
Begin this leg stretch in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.
Groin Stretch Sitting
Begin this leg stretch in sitting with your feet together and back straight. Using your elbows, gently push your knees down towards the floor until you feel a stretch in the groin (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
ITB Stretch
Begin this leg stretch by crossing your leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip (figure 4). Keep your back straight. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.
Quadriceps Stretch
Begin this leg stretch in standing using a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.
Hamstring Stretch
Begin this leg stretch with your foot on a step or chair. Keeping your knee and back straight, lean forwards at your hips until you feel a stretch in the back of your thigh / knee (figure 6). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.
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