We all know how stiff our hamstrings (backside of knee) are immediately after a tkr. This stiffness needs working on continuously to improve flexibility of our knee area. Here’s an exercise I wanted to share that comes in handy even 3.5 years post-tkr. Actually, it’s a good exercise for anyone who wants to keep muscles flexible and stretched. In addition to providing a great hamstrings stretch, it stretches the entire backside of your legs. Enjoy!!
The exercise is a variation of the yoga pose known as Downward Facing Dog. It’s adapted because the angle varies according to your personal level of fitness. There are times when the actual angle does not provide as much stretch as I’d like for whatever reason. Here’s what works best for me and may work for you…
Stand upright with your feet shoulder width apart. Gently bend from the waist and move your upper torso toward the floor. Bend as far as possible until you feel a gentle stretch along the backside of your entire leg. If done correctly, the stretch will feel wonderful, not painful. Slowly place your hands on the floor. Increase the stretch by opening your hands and placing your palms directly on the floor. Hold the position 20 seconds, or as long as you’re comfortable.
Try it, but do so at your own risk. Remember, we all differ. What works for me, may not work for you.
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