Foam roll the legs
Using the wieght of your body, slowly roll areas of tension in your leg muscles backwards and forwards over the foam roller
Using the wieght of your body, slowly roll areas of tension in your leg muscles backwards and forwards over the foam roller
Standing on one leg with one hand holding onto something for balance, bend the opposite knee and hand hold onto foot with that hand, pulling the heel towards to bottom to feel the stretch in the quadricep at the front of the thigh.
Standing with hips facing straight in front and one foot resting on something between hip and knee height, slowly reach towards toes with both hands evenly to feel a stretch in the back of the thigh/knee.
Sitting on the ground with one leg out straight, and the other bent out to side, reach slowly down leg towards toes evenly with both hands. Feel stretch behind thigh/knee.
While lying on you back turn leg slightly out to side, squeeze VMO musclon, and holding leg copletely straight raise it 30 cm off bed. Hold 3 seconds
With a rolled up towel under your knee, squeeze your VMO on and using your thigh muscle slowly kick your leg straight.
Using a step at appropriate height, plant foot on step, squeeze gluteal muscles, lean forwards and push up onto front foot, extending knee fully ensuring hips stay level throughout. Return the foot back down to the floor with control.
Place feet 30cm away from wall, shoulder width apart. Keep weight through heels and back flat against the wall, while squatting down to 1/4 – 1/2 range, slowly back to top. Add wieght as prescribed.
Place theraband around ankles, come into slight squat, keeping weight on heels. Step sideways slowly with control, keeping toes pointing forwards, keep hips level and feet no closer than shoulder width apart.
Keeping knee straight and foot facing straight forwards, place the ball of your foot on the edge of a step and drop the heel down slowly off the step. Feel the calf muscle stretch.
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