Chair-Assisted Hamstring, Adductor, Hip Flexor Stretch

EXERCISE OF THE WEEK: Chair-Assisted Hamstring, Adductor, Hip Flexor Stretch

Are you suffering from “Nester’s knees”? Nester’s knees is a term I made up for that front of the knee pain that moms-to-be may experience after a nesting extravaganza. If you are like me, these nesting instincts come in phases and often leave me sitting on the floor with my knees fully bent under me for hours at a time folding clothes, organizing drawers, putting together baby equipment, etc. This knee pain may also manifest for you while sitting on the floor to play with your child or during bath time. However and whenever you get this knee pain, know you are not alone and there are ways to improve and even prevent this knee pain.

Sitting on your feet with your knees fully bent can significantly increase the pressure on the patellofemoral joint, which may can inflammation of the tissues around the joint. One way to prevent this knee pain is to limit your time sitting in this position. If you are like me, this is easier said than done, especially when that nesting urge takes over. So here are a few stretches to help relieve this knee pain if you have flared it up.

Hamstring Stretch

Standing near a wall or counter for support, place one foot on a chair, stool, or other similar-height stable surface. Point the toes toward the ceiling and straighten the knee. Keeping your back straight and tall, bend over from the waist as if you were going to touch your toes. Keep bending until you feel a gentle pull down the back side of your leg and hold this position 20-30 seconds. Repeat the stretch on both sides 3-4 times.

Adductor Stretch

Begin in the same position as the hamstring stretch with your foot elevated on a chair and toes pointed toward the ceiling. Turn the standing foot out 90 degrees so the toes are pointed away from the chair. Keeping your back straight and tall, bend over from the waist toward the standing toes making a 45 degree angle between your trunk and elevated leg. Keep bending until you feel a gentle pull through the inside of the thigh and hold this position 20-30 seconds. Repeat the stretch on both side 3-4 times.

Hip Flexor Stretch

Begin with one foot on a chair, stool, or other similar-height stable surface with the standing toes pointing toward the chair. Keeping the back straight and tall, bend the elevated knee while keeping the standing foot heel on the ground until you feel a gentle pull in the front of the standing leg groin/thigh. Hold this position for 20-30 seconds. Repeat the stretch on both sides 3-4 times.

If you are struggling with “Nester’s knees” or knee pain is limiting you from doing your regular activities with ease, call Life Changes Physical Therapy to schedule an appointment today!