One Leg Kneeling Knee Extensor Stretch
Knee and Thigh Stretches:
Step forward with the left leg and bend the knee at about a 90-degree angle. Keep the left knee positioned above the left ankle. Extend the right leg behind the torso and touch the floor with the right knee; the lower leg lies on the floor. Hold on to an object or place the hands on the left knee to maintain balance. Move the hips forward, pushing the left knee in front of the left ankle and dorsiflexing that ankle.
Affected Body Part:Most-stretched muscles
: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata. Lesser-stretched muscles:
Right pectineus, anterior part of right gluteus medius.
Move slowly to the stretched position and keep the left knee pointing forward. Do not let the left knee point to either side or let the right knee move along the floor. While the hips are placed in the forward direction, arching the back can increase the stretch on the muscles.