Level: Beginner Areas: Knees, Hips Muscles: Quadriceps, Hamstrings, Iliopsoas Starting Position: Lie on your back with legs straight. Place a towel under the heel. Movement: Slide heel of the involved side up to the buttocks or as close as tolerable.
read moreLevel: Beginner Areas: Knees, Ankles Muscles: Quadriceps, Gracilis, Hamstrings Starting Position: Sit in a chair with your knees bent. (Can put tennis ball under arch of foot or just pivot from the heel) Movement: Twist your lower leg left and
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Level: Beginner Areas: Knees, Thighs Muscles: Quadriceps Starting Position: Seated with involved leg bent to 90° Movement: Straighten leg at the knee then return to the starting position. Tips: Squeeze the thigh muscles (quadriceps) when you get to the top.
read moreLevel: Beginner Areas: Low Back, Hips, Thighs, Knees, Legs Muscles: Glutes, Tensor Fasciae Lata, Starting Position: Standing Movement: Walk sideways 2-3 steps to one side, then back to the other side. Move slowly and intentionally. Walk back and forth for
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Level: Beginner Areas: Knees, Hips, Thighs, Legs, Ankles Muscles: Quadriceps, Gastrocnemius, Hamstrings, Psoas Starting Position: Stand on both legs, feet shoulder width apart. Use a wall to maintain balance if needed. Movement: Bend knees to a 45° angle. Then return
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