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Knee Extension Prop
- 1 - Sit or lie down with the target leg extended straight in front of you.
- 2 - Place a firm prop, such as a rolled towel, foam roller, or pillow, under your heel or lower calf so the knee is unsupported.
- 3 - Allow the knee to relax downward toward full extension while keeping the toes pointed upward.
- 4 - Keep your thigh relaxed and avoid placing anything directly under the knee.
- 5 - Hold the position for the prescribed duration, breathing normally and allowing a gentle stretch behind the knee.
- 6 - If instructed, gently tighten your quadriceps to press the back of the knee toward the floor for a few seconds, then relax.
- 7 - Stop if you feel sharp pain, numbness, or excessive discomfort.
