Scraping
Scraping Patellar Tendon
Key Points
- use a lighter pressure
- scrape the front of the knee below knee cap
- scrape for 30 seconds
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Scraping Hamstrings
Key Points
- straighten the knee
- use the convex edge for stronger pressure
- scrape for 30 seconds
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Stretching
Figure 4 Twist
Key Points
- keep shoulders on the ground
- push top knee away from you
- hold for 30 seconds
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Strength
Standing Hip Abductions
Key Points
- keep upper body still
- kick out and back
- 2-4 sets of 8-12 reps on each side
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Reverse Lunge
Key Points
- feet shoulder width apart
- keep your knee over your toes
- 2-4 sets of 8-12 reps on each leg
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