Thigh (Floor)

Targeted Muscles: Thigh
Talk to Your Doctor: If you've had hip or back surgery, talk with your doctor before trying this stretch.
This exercise stretches your thigh muscles. If you've had hip or back surgery, talk with your doctor before trying this stretch. If you have trouble getting down on the floor or back up again, try the Thigh Standing stretch.
  1. Lie on your side with legs straight and knees together.
  2. Rest your head on your arm.
  3. Bend top knee and reach back and grab the top of your foot. If you can't reach your foot, loop a resistance band, belt, or towel over your foot and hold both ends.
  4. Gently pull your leg until you feel a stretch in your thigh.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with your other leg.

Safety

  • Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching.

  • Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury.

  • A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt.

  • Always remember to breathe normally while holding a stretch.

  • Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before.

  • If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.