| 1.
|
Calf Stretch Against Wall
|
| 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. |
|
| 2.
|
Heel Cord Stretch Against Wall
|
| 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. |
|
| 3.
|
Hip Flexor Stretch in Standing
|
| 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. |
|
| 4.
|
Hamstring/Low Back Stretch Bending Forward
|
| 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. |
|
| 5.
|
Hamstring Stretch in Standing
|
| 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. |
|
| 6.
|
Ankle Stretch in Sitting
|
| 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.
|
|
| 7.
|
Groin Stretch Sitting on Floor
|
| 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.
|
|
| 8.
|
Quadriceps Stretch in Standing
|
| 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. |
|
| 9.
|
Upper Hamstring/Buttock Stretch Lying on Back
|
| 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. |
|
| 10.
|
Upper Back Stretch in Kneeling
|
| 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. |
|
| 11. |
Side/Triceps Stretch in Standing |
| 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. |
|
