Static Lower Body Stretches
Description of stretches
Half kneeling hip flexor stretch
- Begin by placing one knee on a soft surface or a pad with your opposite foot positioned forward on the floor
- Lunge your weight forward until a mild/moderate stretch is felt on the hip that is down on the mat
- Hold for 20 – 30 seconds
- Repeat 2/3 times each leg
Standing calf stretch
- Begin by standing and leaning both hands against a wall or table
- Put one foot back and the other forward
- Bend the front knee and keep the back knee straight with your heel firmly on the floor until a moderate stretch is felt in the back lower leg
- Hold for 20 – 30 seconds
- Repeat 2/3 times each leg
Standing quad stretch
- Start by standing up straight
- Bend one knee behind you and grasp your ankle/foot with the same side hand
- Pull your foot/ankle towards your buttocks until a mild/moderate stretch is felt in the front of the thigh
- Hold for 20 – 30 seconds
- Repeat 2/3 times each leg
Seated hamstring stretch
- Begin sitting towards the edge of a chair
- With one leg bent, straighten the other leg with your toe pointed at the ceiling
- Keep your back straight and lean forward at the hips
- A mild/moderate stretch should be felt in the outstretched leg
- Hold for 20 – 30 seconds
- Repeat 2/3 times each leg
