Paley Stretches Video.

[shortkid]

Does anyone know of a video where I can watch these stretches being done? These are the stretches Paley says to do pre op. Or can someone better explain these please.

For   femur   lengthening:      
1) iliotibial   band;   lie on   your side, extend your   hip so your    thigh is in   line with your body and flex   
your knee. In that position, try and bring the flexed   knee   towards the ground. Also can do cross leg   
stretches with the hip   straight. These stretches the IT band.   
2) quadriceps and especially the rectus femoris muscle (bend knee with straightening of hip   at same   
time.    Can be done standing    pulling foot behind butt and    leaning back or kneeling with leaning   
back).   
3) Hamstrings: knee straightening   while   flexing hip.      

[Agrios]

The first stretch just youtube the "ober test". VERY important stretch!!

Second. Just sit with you heel touching your butt. It'll stretch your quads if you do it right.

Third. Stand feet together. Touch the floor with the palms of your hand. Make sure you get the hamstring and the nerve. 

Good luck. I did these religiously before my surgery and didn't feel tight during the process.

[shortkid]

Thank you for the reply! so when doing the ober test stretch, where should you feel it? I feel it most right in the middle of my femur.

[Agrios]

Thank you for the reply! so when doing the ober test stretch, where should you feel it? I feel it most right in the middle of my femur.

You should feel it where your itb is. Around the side of your thighs maybe. I forgot, haven't done it in a long time.