Low back · 6 · Short routine

Quadriceps

Standing with one hand on a chair, holding the other ankle behind and pulling the heel toward the hip

Stretching should be uncomfortable yet pain-free.

Dr. DeWitt recommends these stretches to his patients. If one hurts, stop.

How

  1. Stand and support yourself on the back of a chair, a counter, or a doorway.
  2. Bend one knee and reach back to grasp that foot or ankle.
  3. Pull it toward the hip until you feel the stretch in the front of the leg, without pain, and hold.
  4. Repeat with the other leg.

For an added stretch, keep your back straight and slowly bend forward.

How much

StaticHold 30 secondsRight leg · Left leg1–2 times daily
Start the routine here

Print the handout