Everyday movement · ≈ 4 min
Hips and legs
Supported thigh and hip stretches with easy ankle movement.
Adapt this routine for me ↗A comfortable place to start
Use support to make these stretches steady and comfortable. Work through the front and back of the thighs before finishing with relaxed ankle movement.
Before you begin
Keep a stable chair nearby. For seated stretches, place the chair on a surface where it cannot slide; avoid pressing on your knee.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Seated hamstring stretch →
Hinge forward over a supported heel
20 seconds each side - Seated figure-four →
Rest one ankle over the opposite thigh
20 seconds each side - Standing hip-flexor stretch →
Lengthen the front of the back hip
20 seconds each side - Seated ankle pumps →
Point and lift the feet slowly
5 slow repetitions
After your routine
Release each position slowly. Both sides can feel different, so keep each stretch comfortable rather than trying to match the range.