Stretches: Stretches 1 – 6 : Stretches 7 – 12 : Stretches 13 – 17
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1. Calf
Leg and body aligned with heel touching the ground. Lean forward until you feel a gentle pull in the calf. (Hold for 30 seconds and switch legs.)
Leg and body aligned with heel touching the ground. Lean forward until you feel a gentle pull in the calf. (Hold for 30 seconds and switch legs.)
2. Front of Thigh
Grasp your ankle and gently pull your thigh back. (Hold for 30 seconds and switch legs.)
Grasp your ankle and gently pull your thigh back. (Hold for 30 seconds and switch legs.)
Easier Version: Use a looped belt if you cannot reach your ankle.
3. Back of Thigh
Select a comfortable height. Bend forward until you feel a gentle pull behind the thigh. (Hold for 30 seconds and switch legs.)
Select a comfortable height. Bend forward until you feel a gentle pull behind the thigh. (Hold for 30 seconds and switch legs.)
Easier Version: If you find this position difficult, try it from a sitting position.
4. Inside Thigh
Select a comfortable height, bend towards chair until you feel a gently pull inside the thigh. (Hold for 30 seconds and switch legs.)
Select a comfortable height, bend towards chair until you feel a gently pull inside the thigh. (Hold for 30 seconds and switch legs.)
Easier Version: If you find this position difficult, try it from a sitting position.
5. Outside Thigh
Push hip sideways with leg crossed behind other. Use a chair for balance. (Hold for 30 seconds and switch legs.)
Push hip sideways with leg crossed behind other. Use a chair for balance. (Hold for 30 seconds and switch legs.)
Easier Version: You can try this lying on your side.
6. Bum
Keep both cheeks on the ground. (Hold for 30 seconds and switch legs.)
Keep both cheeks on the ground. (Hold for 30 seconds and switch legs.)
Easier Version: You can try this lying on your back.