Brought to you by Dr. Sandy Sajko

Benefits:

Because the quad is attached to the hip and the knee, keeping this muscle lengthened will aid in reducing knee pain caused by the hip connection

Works the thigh muscles, improving endurance and strength in them

Works into the deep buttocks muscles helping to keep them strong and lengthened as well

Cautions:

If you are suffering from an injury that has not been seen by a professional, please get it checked first. If there is any pain when you do this exercise please stop right away.

Key Points:

Use an object that is knee height to do this

Push pelvis a little forward with hips pointing forward so as to get into the one muscle that travels from the hip to the knee.

Turn your body away from the ledge so that you are placing your foot on it and facing the opposite direction

When squatting make sure to keep the back in neutral

Instructions:

Find a chair, couch, ledge or any surface that is about knee height and is appropriate to use

Turn your body so the ledge is behind you

Lift the right foot so that the top of it is placed comfortably on the surface

Push the pelvis a little forward and begin to bend the left leg until there is a resistance in the right thigh and you can feel the muscle lengthening.

Hold the stretch for 10-15 seconds before straightening out the left leg.

Repeat on opposite side

Do exercise as often as you like but more so if you are having knee strain and this helps.