MobilizationFlexibilityHip
Deep Squat
Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.
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Hips & Lower Limbs
Stretches and strengthening targeting hips, quadriceps, adductors and the hip joint. Range of motion improvement and injury prevention.
12 Articles
StretchingHipKnee
Side-Lying Quadriceps Stretch
Side-lying quadriceps stretch with ankle hold, 30-second hold to lengthen the rectus femoris and vastus lateralis without lumbar compression.
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StretchingFlexibilityHip
Adductor Stretch
Adductor stretch in butterfly position: seated, feet together, knees open toward the floor to loosen the inner thighs and hips.
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MobilizationFlexibilityHip
Range of Motion Improvement - Lying Bicycle
Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.
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StretchingHip
Hip Rotator Stretch
Seated hip rotator stretch with crossed leg and gentle torso rotation to release deep hip muscles and improve rotational mobility.
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StretchingFlexibilityHip
Hip Joint Stretch
Hip joint stretch in supine position, leg crossed in figure 4 with pull toward the chest, to release deep hip tension.
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RenforcementKnee
Quadriceps Strengthening - Wall Sit
Isometric quadriceps strengthening in wall sit position, back flat, knees at 90°, 20-second holds repeated 7 times to stabilize the kneecap.
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StretchingHipKnee
Prone Quadriceps Stretch
Prone quadriceps stretch with ankle hold, allowing a deep and controlled stretch of the rectus femoris and vasti muscles.
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MobilizationPain ReliefKnee
Kneecap Mobilization
Manual kneecap mobilization while seated, with up/down and lateral movements for 90 seconds to restore patellar glide and relieve knee pain.
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Pain ReliefKneeSelf-Massage
Quadriceps Relaxation
Quadriceps self-massage seated on a chair, manual massage of the front thigh, 7 repetitions per leg to release muscle tension.
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MobilizationFlexibilityHip
Hip Joint Flexibility
Hip flexibility exercise lying on the back, with circular leg movements to mobilize the hip joint in all directions.
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StretchingFlexibilityKnee
Knee Joint Relaxation - Hero Pose
Knee joint relaxation in hero pose (Virasana): sitting on heels then gradually reclining backward, 10-20 seconds, to loosen the quadriceps and joint capsule.
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