Exercises For stretching muscles.

[whwiechm]

The latest exercises from my PT instructor.

HIP EXTERNAL ROTATION STRETCH -

SEATED

While sitting in a chair, cross your leg with the

ankle of one foot on the knee of the other.

Next, push the top knee downward for a

stretch.

SEATED HAMSTRING STRETCH

Sit near the front edge of a chair. Rest your

heel on the floor with your knee straight and

gently lean forward until a stretch is felt behind

your knee/thigh.

Maintain a straight spine the entire time. Bend

through your hips.

QUAD SET - TOWEL UNDER KNEE

• Tighten your top thigh muscle as you attempt

to press the back of your knee downward

towards table.

SUPINE HIP ABDUCTION - ELASTIC BAND

CLAMS - CLAMSHELL

Lie down on your back with your knees bent.

Place an elastic band around your knees and

then pull one knee out to the side while

keeping the other knee stable, repeat 10 x with

a 5 second hold and then switch to perform on

the other leg.

SLOW CONTROLLED MOVEMENTS

[starlight5]

Thank you! I used to do these, been a long time. I would prefer the chair exercises as getting on the floor (intentionally) has become more of a challenge!

[ahrogers in reply to starlight5]

You could probably do the floor ones in a bed instead. I know I do the exercises my PT gave me in my bed. I agree, getting up from the floor is not a favorite of mine 😁

[whwiechm in reply to starlight5]

Getting on the floor is easy for me, I just fall. Gettinfg back up again is the problem.

[Sandydemop]

thanks for the reminders. much appreciated.

[falalalala]

Just what I needed! Thanks for posting

[goatgal]

Very helpful! Thank you for sharing.

[KarenUSA]

Sounds like the exercises I do in the MS Gym video series and my chair yoga class. Good exercises.

[JSSimp]

Thanks🙏🏾

[Tazmanian]

Ty

[jimeka]

Thank you for sharing, very helpful. 👍

[BlanketTime1]

i'm soooo going to be using these! thx for sharing. my legs are always super tight (spasticity) and i wobble too much to stand and stretch. thx!🤗