Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Side-lying quad stretch



Side-lying stretch for the quadriceps that can be biased more for the rectus femoris muscle if needed. This is potentially more effective than a standing stretch as you are in a more restful position.


  • laying on your side, hold onto your ankle, or onto a towel or belt that is around your ankle
  • keep your spine neutral, and your thigh parallel to the ground
  • pull gently back causing some knee flexion and hip extension (adding hip extension focuses stretch to rectus femoris)
  • activate abdominals gently to make sure your low back doesn’t arch

Tags: side-lying, quad, rectus femoris, stretch