April 21, 2020

Four Stretches to Keep Muscles Active During Quarantine

The recent health crisis has forced us all to adapt to new routines – including at-home exercise routines. With elective surgeries on hold, it’s important for those affected to keep their muscles and joints active while waiting for surgeries to be rescheduled. Incorporating these four simple stretches into your daily routine may help reduce pain and will keep muscles strong and limber, ultimately making rehabilitation easier after surgery.

If you have any questions or would like more information, please email Damon Stansberry, Director of Physical Therapy at CIO Fishers, at damon_stansberry@ciocenter.com.

Calf Stretches:  Perform 3 sets, 30 seconds each, once a day

  • Start by standing in front of a wall or other sturdy object.
  • Step forward with one foot and keep your toes on both feet pointed straight forward. Keep the leg behind you with a straight knee during the stretch.
  • Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is behind you.
  • Move closer or further away from the wall to control the stretch of the back leg. You can adjust the bend of the front knee to control the stretch as well.


Hamstring Stretches: Perform 3 sets, 30 seconds each, once a day

  • Stand upright with your heel on a step or sturdy chair.
  • Keeping your trunk and back straight, lean forward at your hips until you feel a stretch on the back of your thigh.
  • Hold this stretch for 30 seconds.


Long Arc Quads: Perform 3 sets of 10 once a day

  • Seated on a chair or bed with upright posture, squeeze through the thigh and extend the knee straightening the leg.
  • Hold for 1 second and then slowly lower your leg back to starting position. Keep the thigh rotated slightly outward throughout exercise.
  • Repeat all repetitions on one leg and then repeat on the other leg.
  • To add difficulty, use a cuff weight around ankle.


Mini Squats: Perform 3 sets of 10 once a day

  • Standing at a stable surface such as a countertop, hold on with both hands.
  • Unlock your hips by pushing them slightly backwards, and slightly bend your knees to go into a mini-squat like you are going to sit into a chair.
  • Stand back up. Repeat.