STRETCHING EXERCISES FOR LOWER BODY

        STRETCHING EXERCISES FOR LOWER BODY.

Remember to:
 Warm-up your muscles first before
stretching (e.g. stretch after
walking).
 Stretch until you feel mild discomfort,
not pain.
 Never bounce or force a stretch.
 Hold the stretch for 10-30 seconds
and then relax.
 Do not hold your breath when
stretching.
 Do stretching exercises at least
2-3 times a week.

QUADRICEPS
Lying Quadriceps Stretch

Lie on your side. Pull heel toward buttocks Pull heel toward buttocks until a stretch is felt in
until a stretch is felt in front of the thigh. Repeat with both legs 2-3 times.

Standing Quadriceps Stretch

Pull heel toward buttocks until a stretch is felt in front of the thigh. Keep leg close to body with knee pointing to floor. Repeat with both legs 2-3 times.

HAMSTRINGS

Lying Hamstring Stretch

Slowly bring knee towards chest. Gently extend Bend knee of left leg and hold when in a comfortable stretch. Repeat the stretch for 2-3times.

Sitting Hamstring Stretch

Bend knee of left leg and keep right leg extended with knee slightly bent. Bend at the waist towards your left foot. Hold your lower leg for support. Repeat with both legs.
Standing Hamstring Stretch

Left leg in front of you. Bend right knee. Lean forward placing hands on bent leg. Keep back straight and hold. Repeat with both legs 2-3 times.

Don’t

1) excessive strain to lower back, 2) common for people to bounce, which is not advised, 3) no benefit- contracts hamstring rather than lengthens it.


Calf Muscles
Gastrocnemius (Upper calf)

Hands against the wall. Keep back leg straight. Push heels down and slowly lean forward until stretch is felt in the back of the calf. Repeat this for both legs for 2-3times.

Soleus (Lower calf)

Same stretch as gastrocnemius, but bend knees of both legs .repeat this for 2-3times.