- Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
- To stretch your right leg, scoot to the right side of the doorway.
- To stretch your left leg, scoot to the left side of the doorway.
- Lie down with your other leg through the doorway.
- Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
- Keep both knees straight.
- Keep your back flat and your other heel on the floor.
- Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
If you do not have a place to do this exercise in a doorway, there is another way to do it:
- Lie on your back, and bend the knee of your affected leg.
- Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
- Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
- Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Current as of: July 31, 2024