Thigh home care handout
Name or code：________ Date：________ Practitioner：________
Home relief stretches
Standing quadriceps stretch, and a seated forward bend for the hamstrings, 20–30 seconds each.
- Quadriceps femoris：Heel of the hand pushes from the knee toward the hip · Standing stretch
- Hip adductors：Long stroke along the inner thigh · Butterfly stretch
- Iliotibial band and TFL：Slow roll with a foam roller · Outer figure-4 stretch
- Hamstrings：Heel of the hand pushes from behind the knee toward the buttock · Supine leg-raise stretch
Notes
Not yet reviewed by a qualified practitioner. For educational reference only.