Stretching & Flexibility

Prone Quad Stretch (Early)

1. Lie face down
2. Bend surgical knee, bringing heel toward buttock
3. Use strap or towel around ankle to assist if needed
4. Gently pull heel closer
5. Hold 30-60 seconds

Early rehab: This is often limited initially. Progress as flexion improves.

Standing Quad Stretch

1. Stand near wall or chair for balance
2. Bend knee, grab ankle behind you
3. Keep knees together
4. Gently pull heel toward buttock
5. Keep torso upright
6. Hold 30-60 seconds each leg

Couch Stretch (Advanced)

1. Kneel with back foot against wall/couch
2. Front foot flat on ground in lunge position
3. Keep torso upright, squeeze glute of back leg
4. Intense quad and hip flexor stretch
5. Hold 60-90 seconds each side

BTB graft note: May be uncomfortable kneeling. Use padding or modify.

Supine Hamstring Stretch

1. Lie on back
2. Lift one leg toward ceiling
3. Keep knee relatively straight
4. Use strap around foot or hold behind thigh
5. Pull leg toward you until stretch felt
6. Hold 30-60 seconds

Doorway Hamstring Stretch

1. Lie in doorway
2. Place one leg up against door frame
3. Other leg flat through doorway
4. Scoot closer to door for more stretch
5. Hold 60+ seconds

Advantage: Can relax completely—no holding required.

Standing Hamstring Stretch

1. Place heel on low surface (step, chair)
2. Keep leg straight
3. Hinge at hips, lean forward
4. Keep back flat, reach toward toes
5. Hold 30-60 seconds

Half-Kneeling Hip Flexor Stretch

1. Kneel on back knee (use padding)
2. Front foot flat, knee at 90°
3. Squeeze glute of back leg
4. Shift weight forward slightly
5. Feel stretch in front of back hip
6. Hold 30-60 seconds each side

Key: Squeeze glute to posteriorly tilt pelvis—this intensifies stretch.

Pigeon Pose

1. From hands and knees, slide one knee forward
2. Extend back leg behind you
3. Lower hips toward ground
4. Keep hips square
5. Hold 60-90 seconds each side

Thomas Stretch (Edge of Table)

1. Sit on edge of table or high bed
2. Lie back, pulling one knee to chest
3. Let other leg hang off edge
4. Hanging leg stretches hip flexor
5. Hold 60+ seconds each side

Standing IT Band Stretch

1. Cross leg to stretch behind other leg
2. Lean away from crossed leg
3. Push hip out toward crossed side
4. Reach overhead toward opposite side
5. Feel stretch along outer thigh/hip
6. Hold 30-60 seconds

Supine IT Band Stretch

1. Lie on back
2. Cross one leg over other
3. Use bottom leg to pull top leg down toward floor
4. Keep shoulders flat on ground
5. Hold 30-60 seconds each side

Wall Calf Stretch

1. Gastrocnemius: Back leg straight, heel down
2. Soleus: Back leg slightly bent, heel down
3. Lean into wall until stretch felt
4. Hold 30-60 seconds each