How to do it
You need: A plastic bag or a small towel under your heel to help it slide.
Lie on your back, or sit propped up, with both legs out straight in front of you.
- Slowly slide the heel of your operated leg towards your bottom, letting the knee bend.
- Slide until you feel a gentle stretch or mild pressure in the knee.
- Hold there for a few seconds.
- Slowly slide the heel back down until the leg is straight again.
Form cues
- The movement is slow and smooth in both directions.
- You feel a stretch or a pull, not a sharp pain.
- Your knee and foot stay pointing towards the ceiling, not rolling out to the side.
Common mistakes
- Forcing the bend or bouncing at the end to gain range.
- Bending only a small amount each time - gently aim for a little more than the day before.
- Holding your breath through the stretch.
Safety: Stop and message your physio if the knee will not bend at all, or your calf becomes swollen, hot, or painful.