Standing Hamstring and Calf Stretch

• This exercise stretches your Achilles heel cord and the back of your lower leg.

• Stand 2 or 3 feet from a wall or tree and both toes should be pointed straight

forward as you lean toward the wall or tree with your hands.

• Keep your heels flat to stretch the calf.

• Hold 10 - 20 seconds and repeat.

Seated Hamstring Stretch

• This exercise stretches the hamstring muscles (back of the thigh).
• From a seated position with your legs straight out in front and hands on thighs,

bend over slowly, reaching toward your toes. KEEP KNEES DOWN TO FLOOR

• Use a towel wrapped around your feet to help pull yourself toward your feet

• Keep your head and back straight as you move into the stretch.

• Hold 10 - 20 seconds and repeat.

Hamstring Stretch- One Leg

• Sit on the ground, your legs extended in front of you.
• Pull your right leg in toward your body as you would to sit cross-legged.
• Reach for your toes.
• Make sure to bend at your waist until you feel the stretch in the hamstring.
• Extend your right leg and repeat the exercise with your left leg.

Standing One Leg Hamstring Stretch

• Place foot on a stool.
• Slowly lean forward, reaching down shin until a stretch is felt in the back of thigh
• Do each exercise 10 times, rest and repeat with opposite leg

Calf Stretch

• Use a step with enough room for you to stand several inches off the ground.
• Stand on the step and back your feet up so that your heels hang off the step.
• Lower both heels until you feel the stretch in your calves.
• Raise both heels, then alternately lower your right then left heel, stretching each
• for 30 seconds.

Standing Leg Stretch

• Use a wall at hip height.

• Facing the wall, lift your right leg and rest the heel against the wall

• Bend forward slowly from the waist and hold the stretch for about 30 seconds.

• Return to a standing position and repeat the stretch with your left leg.

• Return to a standing position and repeat the exercise, this time with your body

parallel to the wall, and bending sideways at the waist.

Quadricep Stretch

• This exercise is to stretch the muscles of the front of the thigh.

• Place your right hand against a wall or tree for balance, grab your left ankle with

your left hand and pull it up and back until you can feel a stretch.

• Keep your back straight and your knee pointing toward the ground.

• The standing leg should have a slightly bent knee.

• Hold the stretch for 10 - 20 seconds for each leg and repeat.

Inner Thigh Stretch

• This exercise stretches the inner thigh adductor muscles.

• Sit with your back straight, bend your knees and put the soles of your feet

together.

• Slowly press your knees to the floor and lean forward from the hips.

• Hold for 10 - 20 seconds and repeat.

Lower Back Stretch

• This exercise stretches the muscles of the lower back.

• Lie flat on your back with your legs extended and pull your right knee up to the

chest.

• Press your back to the ground.

• Hold the position 10 - 20 seconds and repeat with your left knee