(hold all stretches for 30 seconds each, repeat 3 times)

• Stand next to wall, cross far leg behind near leg, far hand over head on wall.

• Push hip away from wall.

• Feel stretch in side of hip and leg.

• Lie on edge of bed, drop leg off side, bend other knee.

• Pull foot toward buttock, feel stretch in front of thigh.

• Loop belt around ankle if your hand won't reach.

• Lie on your back, loop belt around ankle.

• Gently pull leg upwards.

• Feel stretch in back of thigh. 

• Keep both legs straight.   

• Stand facing a wall, hands on wall. 

• Step forward with one leg, leaning hips toward wall. 

• Keep the back leg straight with heel on floor and toes facing forward

• Feel stretch in calf muscle.

(Perform 3 sets of 10 repetitions for following exercises)

• Sit against wall, legs straight.

• Contract thigh muscle by bringing kneecap up toward your hips.

• Feel contraction in thigh.  Hold 10 secs.

• Loop band around injured knee, band in doorway.

• Stand far enough back so band is taut.

• Start with knee bent, all weight on non-injured knee.

• Slowly straighten leg and distribute weight evenly.

• Contract thigh muscle (pull kneecap up) as you straighten. Hold 5 secs.

• Sit with legs straight in front of you.

• Place folded pillow or soft inflated ball between knees.

• Squeeze ball with legs, keeping toes toward ceiling.  Hold 10 secs., repeat 10 times.

• Repeat exercise with knees bent to 45 degrees and 90 degrees.