We know that it has been harder for people to stay active over these last several weeks. Christina Lombardi, DPT PT has put together easy stretches to get you moving at home! Each Wednesday for the next several weeks we will share these stretches with you. Each stretch includes descriptive information and a video to demonstrate how to do it. This week will be part 1 of leg stretches. Check back next Wednesday for part 2 of leg stretches.
Seated Hamstring Stretch
- Muscles: Hamstring muscles
- Movement:
- While seated, rest your heel on the floor with your knee straight
- Gently lean forward until a stretch is felt behind your knee/thigh
- Keep your knee straight and ankle flexed
- Recommended Guideline:
- Begin with 2-3 sets and hold for 20-30 seconds
- If that is too difficult, you can try 10 sets holding for 5-10 seconds
- Begin with 2-3 sets and hold for 20-30 seconds
- Key Points:
- Keep your knee straight and foot flexed
- Do NOT rock or hold your breath
Standing Quadriceps Stretch
- Muscles: Hamstring muscles
- Movement:
- Stand upright with your hand on a sturdy chair or surface
- Keeping your back straight, grab your ankle with your hand and pull it towards your bottom. You should feel a stretch in your thigh (maybe also in your calf)
- Recommended Guideline:
- Begin with 2-3 sets and hold for 20-30 seconds
- If that is too difficult, you can try 10 sets holding for 5-10 seconds
- Begin with 2-3 sets and hold for 20-30 seconds
- Key Points:
- Do NOT rock or hold your breath
- Keep your hips square
Standing Hamstring Stretch
- Muscles: Hamstring muscles
- Movement:
- Stand upright with your heel on a step or sturdy chair
- Keeping your back straight, lean forward at your hips until you feel a stretch on the back of your thigh (maybe also in your calf)
- Keep your knee straight and ankle flexed
- Recommended Guideline:
- Begin with 2-3 sets and hold for 20-30 seconds
- If that is too difficult, you can try 10 sets holding for 5-10 seconds
- Begin with 2-3 sets and hold for 20-30 seconds
- Key Points:
- Keep your knee straight and foot flexed
- Do NOT rock or hold your breath
Disclaimer: You should discuss your health risks with your provider before starting any exercise program.
Christina graduated in 2012 with a Bachelor’s degree in Biology/Secondary Education from West Chester University. She continued her studies at Temple University in Physical Therapy, graduating with a Doctorate of Physical Therapy in May 2015. Christina began her career in outpatient physical therapy and has worked per diem in both the acute and rehabilitation care settings. She treats a variety of orthopedic and neurological diagnoses in her current role as a staff therapist for Good Shepherd Penn Partners. Recently, Christina developed an interest in Oncology. Last year, Christina’s dad was diagnosed with prostate cancer and her cousin with ovarian cancer. In addition, within the past year, a few of Christina’s friends have also been diagnosed with cancer. Because of her love for family and friends and her passion for physical activity and wellness, she realized that she could help touch so many lives. Christina joined the Oncology Section of the American Physical Therapy Association in May 2019 and is beginning to take continuing education courses to develop her clinical knowledge and expertise. She instructs indoor cycle classes and has her Level 1 CrossFit Certification. She enjoys various forms of exercise and other health and wellness related activities and topics.