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Stretching Exercises for the Lower Limb.

You have been treated for a Lower Limb Injury. You have had a thorough examination and are now considered fit to be discharged. The following instructions will aid your recovery.

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Chinese (Traditional)

Points about stretching:

Warm up by walking briskly or jogging on the spot before you start stretching.
Do stretch before and after an activity.
Keep each stretch slow and sustained.
Avoid bouncing at point of stretch.
When you stretch, you should feel a strain and not pain.

Quadriceps

Stand facing the wall with one hand on the wall for balance. Grasp right foot with right hand.
Keep knee and upper leg in line with other leg and bring foot up towards your buttock until you feel tension in front of leg.

Hold for 10 seconds.
Release slowly.
Repeat 3 times.
Repeat with left leg.

Hamstrings

Place the back of the heel on a chair or table at a comfortable height.
Keep leg on a table straight and gently bend forward from the waist until you feel tension in the back of the leg.

Hold for 10 seconds.
Release slowly.
Repeat 3 times.
Change legs.

Calf muscle

Lean onto a wall and bend the front leg.
Feel the stretch in the back leg.
Keep back foot pointing forwards.
Do not raise the heel of the back leg as it is being stretched.

Hold for 10 seconds.
Release slowly.
Repeat 3 times.
This time really push over the front foot and feel the stretch there.

Do not raise the front heel.
Keep foot pointing forwards.
Hold for 10 seconds.
Release slowly.
Repeat 3 times.

Adductors

Sitting down, put the soles of your feet together with knees pointing outwards.
Gently push on your legs, (just above knees) with your elbows until you feel tension on the insides of your thighs.
Hold for 10 seconds.
Release slowly.
Repeat 3 times.

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Stretching Exercises for the Lower Limb.

Quadriceps

Hamstrings

Calf muscle

Adductors

Share this...

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How was your visit today?

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