Knee Joint Stretches

Hip Abductor & ITB Stretch; Standing
21st February 2014

Muscles: Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae, Sartorius & Ilio-Tibial Band (ITB)   Method: Stand upright and cross one leg behind the other. Lean towards the foot that is at the rear of the other leg. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes […]

Hip Flexor Stretch; Kneeling
17th February 2014

  Muscles: Psoas Major, Psoas Minor, Iliacus, Sartorius, Rectus Femoris & Vastus Lateralis   Methods: Kneel down on one knee and place the foot of the other leg out in front of you with the knee bent. If needed, hold on to something to keep your balance. Push your hips forward.   Physiotherapy, Injury Prevention […]

Quadriceps Muscle Stretch; Side-Lying
17th February 2014

  Muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis & Vastus Intermedius muscles), Psoas Major, Iliacus & Ilio-psoas   Method: Lie on your side, bend the knee of the leg on top and grasp your ankle. Pull the leg up behind your buttocks. Make sure to keep your knees together and push your hips forward. […]

Hamstring Muscle Stretch; Standing
17th February 2014

    Muscles: Semimembranosus,  Semitendinosus, Soleus & Gastrocnemius   Method: Stand upright and raise one leg on to an object. Keep the leg straight and your toes pointing straight up. Keep your back straight and lean forward.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch […]

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