Standing Hip Flexor and Quad Stretch
Patellofemoral Pain Syndrome
Thigh & Knee
Stretch
Stretches tight hip flexor and quadriceps muscles that can contribute to anterior knee pain; promotes flexibility and reduces stress on the patella.
Stable chair or bench
Stretches tight hip flexor and quadriceps muscles that can contribute to anterior knee pain; promotes flexibility and reduces stress on the patella.
Stand upright and place one foot on a stable chair or bench behind you. Gently shift your weight forward at the hips while keeping your torso upright and squeeze your glute on the side of the bent leg. You should feel a stretch along the front of your hip and thigh. Hold 15–30 seconds and return to start. Repeat on the other leg.
5 repetitions per leg - 2 sets
15 - 30 seconds hold per repetition
Basic