Stretching exercises

Your healthcare professional will advise you which exercises to do and how long to hold each stretch.

Calf muscle with straight leg

Stand with your hands against a wall. Take a step back with one leg. Make sure your heel is on the floor and knee is straight. You can bend the front knee if you want to increase the stretch.

Hold for               seconds

Repeat               times

Repeat               times a day

Calf muscle with bent leg

Repeat the above exercise but this time bend the back leg. Remember to keep the heel on the floor. You may need to bring the foot closer to the wall. You could do this stretch with the foot on a box.

Hold for               seconds

Repeat               times

Repeat               times a day

Hamstrings (1)

Lie on the floor, hold one leg behind the knees so the knee is pointing to the ceiling. Try to extend the leg as straight as possible whilst keeping the knee pointing up.

Hold for               seconds

Repeat               times

Repeat               times a day

Hamstrings (2)

Stand in front of an object (for example, a box or a sofa) which is slightly lower than your waist. Place one foot on the object keeping your legs straight and hips pointing forward. You should be standing with a straight back. If this is too hard, find a lower object. If it’s too easy, lean forward with a straight back.

Hold for               seconds

Repeat               times

Repeat               times a day

Quadriceps

Stand next to a supporting object (for example, a wall). Bend your knee and grip your ankle. Bring the foot up towards your bottom. Keep your back straight and knees together.

Hold for               seconds

Repeat               times

Repeat               times a day

Hip flexors

Start in the kneeling position, then bring one leg forward. Push your hips forward to feel the stretch on the back leg.

Hold for               seconds

Repeat               times

Repeat               times a day