Hands down, this is the best exercise for reducing tension down the outside of the entire leg, hip region, and foot. It's great for relieving knee pain due to tight thigh muscles, and is a staple in correcting jumper's knee, and most of the patellar syndromes.
#1 lies on your back with a belt or towel around your foot. Pull the leg toward you keeping your leg completely straight. This won't work if you allow the knee to bend. Obtain maximum stretch down the back of the leg.
#2 slowly pull the leg across your body while maintaing the knee straight and maximum tension down the back of the leg. Push your toes down at you. You shouldn't go far with this movement. Both sides of the buttock should remain in contact with the floor. Notice how the tension is felt into the outer portion of your calf and down the outside of the upper part of the leg.
#3 Hold step #1 for about 20 seconds and step #2 for about 30 seconds. Change legs and repeat each leg twice.
Do this exercise every day.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
#1 lies on your back with a belt or towel around your foot. Pull the leg toward you keeping your leg completely straight. This won't work if you allow the knee to bend. Obtain maximum stretch down the back of the leg.
#2 slowly pull the leg across your body while maintaing the knee straight and maximum tension down the back of the leg. Push your toes down at you. You shouldn't go far with this movement. Both sides of the buttock should remain in contact with the floor. Notice how the tension is felt into the outer portion of your calf and down the outside of the upper part of the leg.
#3 Hold step #1 for about 20 seconds and step #2 for about 30 seconds. Change legs and repeat each leg twice.
Do this exercise every day.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
