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