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1. |
Calf Stretch Against Wall
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Stand a few feet from a wall and put
both your hands on it at shoulder
level. Step back with your right
leg, keeping it straight, while the
left knee bends. With both heels on
the floor, lean forward by bending
your left knee until you feel a
stretch in your calf. Hold. Repeat
on the other side. |
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2. |
Heel Cord Stretch Against Wall
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Stand with your hands on a wall at
shoulder height. Take a step
backwards with your right leg. Your
left knee will bend. Now bend the
right knee until you feel a stretch
in your right heel cord, at the back
of the ankle. Hold. Repeat with the
left side. |
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3. |
Hip Flexor Stretch in Standing
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From the standing position, take a
step forward with your left leg
while keeping the right leg
straight. Now bend the knee of the
left leg until you feel a stretch in
the front area of the right hip.
Make sure the left foot is beneath
the left knee or slightly in front
of it. Hold. Repeat with the other
side. |
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4. |
Hamstring/Low Back Stretch Bending
Forward |
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From a standing position with the
feet shoulder-width apart, bend
slowly forwards from the hips. Try
to keep your knees almost straight,
but not locked. Relax your upper
body. Go to the point where you feel
a stretch in the back of your legs
and then hold the position. |
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5. |
Hamstring Stretch in Standing
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Put your right heel on a small step
a few feet in front of you, keeping
your toes pointing toward the
ceiling. With both hips facing
forward, lean your upper body down
towards your right leg, bending from
the hips, not the back. Keep your
back straight and look up. Hold. You
should feel this stretch at the back
of the thigh and knee. Repeat with
the left leg. |
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6. |
Ankle Stretch in Sitting
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In
a sitting position, put your right
ankle up on your left thigh. Use
your right hand to stabilize above
the right ankle while you rotate the
right foot with the left hand.
Circle several times, holding in
directions that feel most tight.
Now use your left hand to gently
pull the right foot and toes towards
you. You should feel a stretch on
the top of the foot and front ankle.
Hold.
Repeat both exercises with the left
ankle. |
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7. |
Groin Stretch Sitting on Floor
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Sit on the floor with the soles of
your feet together. While holding
your toes, lean your upper body
forward, bending from the hips. If
you do not feel a stretch in the
groin, try to keep your knees
further down towards the floor and
bring your heels closer to your
seat. Hold. To isolate one side of
the groin more that the other, push
one knee downwards with your hand
while you lean forward. |
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8. |
Quadriceps Stretch in Standing
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Stand with your left hand holding
onto something stable for balance.
Using your right hand, grab onto
your right foot and pull your heel
in towards your buttocks. Keep your
knees close during this stretch. If
you do not feel a stretch in the
front of the right hip and thigh,
pull your right knee further back
behind the left knee. Hold. Repeat
with the left side. |
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9. |
Upper Hamstring/Buttock Stretch
Lying on Back |
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Lie on your back with your left leg
straight out. Use your left hand to
grab onto the right ankle and the
right hand and arm to grab onto the
right knee and calf. Gently pull
your right leg/knee towards your
chest until you feel a stretch in
the right buttock and upper
hamstring. Hold. Repeat with the
left side. |
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10. |
Upper Back Stretch in Kneeling
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Kneel on a mat and reach both hands
forward on the floor. Now lean back
with your buttocks towards your
heels. You should feel a stretch in
the upper back. Hold. |
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11. |
Side/Triceps Stretch in Standing |
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From a standing position, use your
left hand to pull your right elbow
behind your head. Now bend towards
your left while your knees are
slightly bent. Do not lean forward
or backward. You should feel this
stretch in the back of your right
arm and right side. Hold. Repeat
stretching of the left side/triceps. |
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