Standing Quad Stretch
Place the right foot behind you on a bench or chair with
knee flexed.
Keeping buttock and abdominals tight, bend left knee to
allow the right knee to bend until a stretch is felt through
the front of your right thigh. Do not rotate your hips.
Stretch for a total of 1-2 minutes; using a sustained
stretch for 30 seconds and repeating 2-3 times. There
should be no pain felt in the back. Switch sides and repeat
on left also.
Butterfly/Hip Adductor Stretch
Sit with your back against a wall and your feet together.
Actively push knees down, only using arms for support or
to apply over pressure if not enough stretch is felt
actively.
Stretch for a total of 1-2 minutes; using a sustained
stretch for 30 seconds and repeating 2-3 times.
MEMO
Winona Health Services
Winona Senior Services
Parkview Pharmacy
Winona Health Foundation
PO Box 5600 | 855 Mankato Avenue | Winona, MN 55987 | 507.454.3650 | 800.944.3960 | winonahealth.org
Hamstring Stretch (Lying)
Lie on back, while holding left leg straight. Flex the right
hip to 90 degrees and place both hands behind the right
leg.
Keep the elbows straight and extend the right knee,
feeling a stretch behind the right leg.
Stretch for a total of 1-2 minutes; using a sustained
stretch for 30 seconds and repeating 2-3 times. There
should be no pain felt in the back. Switch sides and repeat
on left also.
Hamstring Stretch (Sitting)
With right leg straight, tuck left foot to opposite knee,
near groin. Reach down until stretch is felt in back of
thigh. Keep back straight.
Stretch for a total of 1-2 minutes; using a sustained
stretch for 30 seconds and repeating 2-3 times. Switch
sides and repeat on left also.
MEMO
Winona Health Services
Winona Senior Services
Parkview Pharmacy
Winona Health Foundation
PO Box 5600 | 855 Mankato Avenue | Winona, MN 55987 | 507.454.3650 | 800.944.3960 | winonahealth.org
Piriformis Stretch- Supine
Start lying on the back. To stretch right piriformis, grasp
right leg with hand on knee.
Bring right leg toward the left shoulder with a stretch felt
in the right buttocks.
Stretch for a total of 1-2 minutes; using a sustained
stretch for 30 seconds and repeating 2-3 times.
Switch sides and repeat on left also.
Kneeling Iliopsoas Stretch
Kneel with the left knee on the floor with right hip and
knee flexed to 90 degrees.
Pull in the stomach and posteriorly tilt the pelvis by
contracting the left buttocks hard. Keep the right hand on
the buttocks to ensure buttocks contraction.
Position the left leg so the left foot is turned out and hip is
rotated inward.
Keep shoulders positioned over hips. Lead the forward
movement with the left hip, feeling a stretch in the front
of the left hip and thigh.
Stretch for a total of 1-2 minutes; using a sustained
MEMO
stretch for 30 seconds and repeating 2-3 times.
Switch sides and repeat on right also.
Winona Health Services
Winona Senior Services
Parkview Pharmacy
Winona Health Foundation
PO Box 5600 | 855 Mankato Avenue | Winona, MN 55987 | 507.454.3650 | 800.944.3960 | winonahealth.org