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STEFFI264 SparkPoints: (29,116)
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5/12/09 9:33 P

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Start kneeling on the floor
then try a kneeling sit
If that is ok,
You can lower your arms behind your back ( then I raised my hips for a little better stretch)
I felt it in the quads (same muscle group as the standing exercise)

RBHTENNIS's Photo RBHTENNIS Posts: 558
5/12/09 8:14 P

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I've looked through stretches on SP and didn't see any alternatives. This would be good for Nicole and SP to address. Seems to be a common issue for several. I also had knee surgery and don't have full range of motion.

There's a way you can get the same stretch by laying on the edge of a bed or table at a gym (with your butt nearly hanging off) and stretching the thigh. I'd like to see directions on this. I've also used a chair or hooked my foot around a medicine ball on a stand at the gym and gotten a decent stretch (while I hold onto a bar).

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HOTMOMA970's Photo HOTMOMA970 Posts: 1,942
5/12/09 5:52 P

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i started by putting the top of my foot on the arm of the couch and then pointing my knee at the ground it worked for me. hope it helps.

What ever does not kill me will make me stronger.


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IRISHF's Photo IRISHF Posts: 319
5/12/09 4:10 P

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All that stretch is doing is stretching the front of your thigh, the quadricep. A mild alternative would be to lie on your back and bring your knees toward your chest.

You could also lie on your side and bring your foot towards your rear.

Or, lie on your stomach with your forearms on the floor, bend your knees and bring your feet up toward your backside as far as you can.

Or, come into a kneeling lunge and press your hip forward until you feel the front of the thigh of your back leg stretching.

Once you know what each stretch is intended for and what muscles are involved, it will be easy to figure out alternatives on your own.

Edited by: IRISHF at: 5/12/2009 (16:11)
"The only person I will ever have to outrun is the person I used to be." - John "The Penguin" Bingham


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ANNARUTH2's Photo ANNARUTH2 Posts: 2,563
5/12/09 1:16 P

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If I have my socks on with my shoes I can hook my finger in them and pull up with that until I can reach my leg or shoe!

Anna from Defiance, Ohio


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NOHA_ALEX's Photo NOHA_ALEX SparkPoints: (83,682)
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5/12/09 12:44 P

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Me too emoticon

EGYPT( EST+ 6 hrs)

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MPSWEET1's Photo MPSWEET1 Posts: 1,440
5/12/09 12:23 P

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I have tried that before.



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MISHA4371's Photo MISHA4371 Posts: 44
5/12/09 9:55 A

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Just for fun, I tried wrapping my Pilates band around my ankle and grabbed the band and that worked really well.

I really appreciate all of the great suggestions! It is so great to be a part of this team and Spark People - everyone is so nice and supportive!! Thank you - You are all terrific - Have a great day! emoticon

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MAR-TISH-A's Photo MAR-TISH-A Posts: 2,750
5/12/09 9:50 A

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Eliz181 offers a great idea for t hose who also have balance issues.

ELIZ181's Photo ELIZ181 Posts: 4,738
5/12/09 9:33 A

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I did a stretch similar to this after my knee surgery. They had me hook a belt around my foot, lay on my stomach placing the belt over my shoulder, I bent my knee and then gently pulled on the belt to feel the stretch. The goal was to get your foot to touch your butt. I now can stand to do it but it feels the same. You may want to try it that way.

Edited by: ELIZ181 at: 5/12/2009 (09:34)
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ARMYNOMADWIFE's Photo ARMYNOMADWIFE SparkPoints: (29,656)
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5/12/09 9:18 A

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Having had a total knee replacement just over a year ago, I still do not have full range of motion in my knee, however I bend my knee as far as I can and hook my finger into the back of my shoe to hold and support. I have noticed that it's getting easier. Good luck!

~Suzanne~

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REDNECKFEMINIST's Photo REDNECKFEMINIST Posts: 19,281
5/12/09 9:18 A

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let us know how they work for ya

Trishwitch

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MISHA4371's Photo MISHA4371 Posts: 44
5/12/09 9:12 A

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Those are some great suggestions, thank you so much!!! I do just stand there with my knee bent, but it feels like I am not getting any benefit from it - I will try some of these out.

Again, thank you so much for the great suggestions emoticon

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RICHLADY39's Photo RICHLADY39 SparkPoints: (91,506)
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5/12/09 9:00 A

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My suggestion would be to just bend back as far as you can and grab where ever you can - your knee, calf, or just bend leg w/o grabbing, eventually you will be able to do it.

I have not see this video yet - not up to it - however, suggest you hold on to a something sturdy - lean on wall, heavy chair, door knob (door closed) when doing this.

I do that stretch at the end of my Curves session and hold on to the bar they have on the wall - it's like the ballet bars they have in dance studios...

Irene

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SABRINAIS30IN09's Photo SABRINAIS30IN09 SparkPoints: (54,090)
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5/12/09 8:58 A

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Like CMFARRA, I hook my foot on a chair seat and hol on to the back and lower myself until I feel a good stretch.

Sabrina

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CMFARRA's Photo CMFARRA Posts: 602
5/12/09 8:55 A

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I can't grab my ankle that way either! I usually back up to the sofa or a wall or something and have the sofa "hold" my leg up!

www.amway.com/mcfarra


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MISHA4371's Photo MISHA4371 Posts: 44
5/12/09 8:38 A

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Can anyone give me a substitute stretch I can do when the video has you bending your leg behind you and grabbing your ankle to stretch your thigh? Unfortunately, at this point, I cannot grab my ankle, yet... Thank you! emoticon

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