Scraping
Scraping Patellar Tendon
Key Points
- use a lighter pressure
- scrape the front of the knee below knee cap
- scrape for 30 seconds
Recommended Product:
![](https://assets-global.website-files.com/6352ea81906ea2c44d95b53e/6356dd05b31397ff566e9195_Echo-600x600px.jpg)
Scraping Hamstrings
Key Points
- straighten the knee
- use the convex edge for stronger pressure
- scrape for 30 seconds
Recommended Product:
![](https://assets-global.website-files.com/6352ea81906ea2c44d95b53e/6376eff58efb9e177ef5a67b_Bow-600x600px.jpg)
Stretching
Figure 4 Stretch
Key Points
- pull bottom leg towards you
- push top knee away
- hold for 30 seconds
Recommended Product:
Supine Hamstring Stretch
Key Points
- keep knee straight
- pull toes towards you
- hold for 30 seconds
Recommended Product:
![](https://assets-global.website-files.com/6352ea81906ea2c44d95b53e/6356debf14677fd1335767e9_Resistance-band-(blue)-600x600px.jpg)
Strength
Standing External Rotations
Key Points
- turn knee outwards
- feel it working the glutes of your stance leg
- 2-4 sets of 8-12 reps on each leg
Recommended Product:
Monster Walk
Monster Walk
Key Points
- very small steps
- keep tension in the band
- keep your knees in line with your toes
- 2-4 sets of 8-12 steps each directions
Recommended Product:
![](https://assets-global.website-files.com/6352ea81906ea2c44d95b53e/6356dd7443d2fe3e8f21b2b2_Glute-bands-600x600px.jpg)