PRESENTATION OUTLINE
Calf
When performing this stretch stand facing a wall with your hands on it. Put the leg you want to stretch about a step behind your other leg.Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.Hold the stretch for 15 to 30 seconds.Repeat the exercise with the back knee bent a little, still keeping your back heel on the floor. This will stretch a different part of the calf muscles.
Hip adductor
Sit on floor with back tall, knees bent out to sides, bottoms of feet touching each other in front of you. Grasp your ankles with your hands. Engage your abs, keep your back flat and exhale, as you lean forward from your hips, bringing your torso over your legs, and press your knees down with your elbows. Continue to press down for 15 to 30 seconds, and then release.
Iliotibial band
Stand upright and cross your right leg behind your left. Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg. Lean on a chair/wall if needed, Hold for 30 seconds.
Anterior tibialis
Kneel with your shins flat on the ground. Sit back on your heels, slowly increasing the pressure. Hold for between 10 and 30 seconds.
Back
Sitting on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your chin into your neck.Slide your hands in front of you along the floor.
Back
Lying on your back with knees bent and feet on the floor, stretch your arms out to your sides, palms face down. Breathe throughout the stretch, Cross your right knee over your left knee. Shift your hips to the right drop your knees to the left. Now, turn your right hand so the palm faces up and reach your right arm back and halfway up toward your head. Hold for one to three minutes; repeat on the other side.
Hamstring
Stand with one leg just in front of the other. Bend the back knee and rest your weight on the bent kneeTilt the hips forwards. Hold for between 10 and 30 seconds.
Hamstring
Sit on the floor with both legs straight.Keep your back straight as you lean forwards through the hips. Hold for 10-30 seconds.
Quadriceps
Hold onto a rail, wall or sturdy surface with one hand and grasp ankle or shoe lace with the other. Keep knee pressing down toward floor.
Quadriceps
Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. If you can't reach your ankle, place a band or belt around your ankle Hold for 30 seconds.
