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“The One-Minute Stretches”

*Every day, every hour while awake*

Hold each for 30 seconds and repeat 2 times!

The secret to doing well is to control swelling with ice and elevation (keeping your “toes above your nose”) and actively
stretching your new knee often. These “one-minute stretches” for extension and flexion, in addition to all the other
exercises your therapist and Dr. Eccles give you, should be done until you have reached full motion (fully straight and
bending to 120-125 degrees).

• For extension, sit in a chair and place your ankle on another chair or table and contract the quadricep muscle
(top part of the thigh) first, and then with your hands, push down on the knee to stretch it flat.
Hold this for 30 seconds and repeat 2 times, every hour while awake, every day.
If it is uncomfortable and tight, it’s working!

• For flexion, sit in a chair and bend your knee back as far as it will go. Then, while keeping your toes planted,
slide forward with your body in the chair and use your body weight to help stretch the knee as it bends.
Hold this for 30 seconds and repeat 2 times, every hour while awake, every day.
If it is uncomfortable and tight, it’s working!

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