Repeat each position 3 to 5 times.
Wrist Stretch
Stretches wrist muscles.
Place hands together, in praying position.
Slowly raise elbows so arms are parallel to floor, keeping hands flat against each other.
Hold position for 10 to 30 seconds.
Repeat 3 to 5 times.
Quadriceps
Stretches muscles in front of thighs.
Lie on side on the floor. Your hips should be lined up so that one is directly above the other one.
Rest head on pillow or hand.
Bend knee that is on top.
Reach back and grab heel of that leg. If you can't reach your heal with your hand, loop a belt over your foot and hold belt ends.
Gently pull that leg until front of thigh stretches.
Hold position for 10 to 30 seconds.
Reverse position and repeat.
Repeat 3 to 5 times on each side. If the back of your thigh cramps during this exercise, stretch your leg and try again, more slowly.
Double Hip Rotation
Stretches outer muscles of hips and thighs. Don't do this exercise if you have had a hip replacement, unless your surgeon approves.
Lie on floor on your back, knees bent and feet flat on the floor.
Keep shoulders on floor at all times.
Keeping knees bent and together, gently lower legs to one side as far as possible without forcing them.
Hold position for 10 to 30 seconds.
Return legs to upright position.
Repeat toward other side.
Repeat 3 to 5 times on each side.
Single Hip Rotation
Stretches muscles of pelvis and inner thigh. Don't do this exercise if you have had a hip replacement, unless your surgeon approves.
Lie on your back on floor, knees bent and feet flat on the floor.
Keep shoulders on floor throughout exercise.
Lower one knee slowly to side, keeping the other leg and your pelvis in place.
Hold position for 10 to 30 seconds.
Bring knee back up slowly.
Repeat with other knee.
Repeat 3 to 5 times on each side.
Shoulder Rotation
Stretches shoulder muscles.
Lie flat on floor, pillow under head, legs straight. If your back bothers you, place a rolled towel under your knees.
Stretch arms straight out to side. Your shoulders and upper arms will remain flat on the floor throughout this exercise.
