Squatting Leg-out Adductor Stretch

Stand with your feet wide apart. Keep one leg straight and toes facing forward while bending the other leg and turn toes out to the side. Lower your groin toward the ground and try to rest your hands on the bent knee or the ground.

On your side Quad Stretch

Lie on your side and pull top leg behind your butt. Push your hips forwards. This position limits prevents pressure on the joint and ligaments.

Sitting Knee/Trunk Rotation Stretch

Sit with one leg straight and other bent and crossed over the other knee. Turn shoulders and put arm onto raised knee to help rotate further back your shoulders.

Sitting Side Reach Stretch

Sit with one leg straight out to the side and your toes pointing up. Then bring your other foot up to your knee and bend forward. Reach with hands towards the outside of your toes with both hands.

Single Heel Drop Achilles Stretch

Stand on a raised object or step and place the toes of one of your feet on the edge of the step. Bend your leg and let your heel drop toward the ground.

Single Heel Drop Calf Stretch

Stand on a raised object or step. Put the toes of one foot on the edge of the step and keep your leg straight. Let your heel drop to the ground.

Hip Flexor Stretch

Stand with all weight on front leg and slowly push pelvis downward while slightly arching back. Stretch should be felt on the front of the back leg.