COUCH STRETCH AND REACH

This is a knee flexor stretch that uses a couch, chair or step stool as an assistive device. Start in a half knee position with the target leg’s foot elevated on a couch. Keep the spine neutral and posteriorly tilt the pelvis slightly. Sit back towards your heel to feel a stretch at the front of your thigh. Raise the same side’s arm above your head a reach towards the ceiling. Hold a light stretch for 20-30 seconds. You may repeat up to 3 times with at least 30 seconds of rest between repetitions.

Muscles Involved:

• Quadriceps

  • Rectus Femoris

• Hip Flexors

  • Iliopsoas

Related Conditions:

• Runner’s Knee

• Jumper’s Knee

• Patellofemoral Pain Syndrome

• Quadriceps Tendinitis / Patellar Tendinitis

• Meniscus Tear

• ACL Sprain

• Low Back Pain

• Anterior Pelvic Tilt

• Lower Cross Syndrome

• Internal Snapping Hip Syndrome

• Iliopsoas Tendinitis / Tendinopathy

Required Exercise Equipment:

Exercise Database