1. Supine Hamstring 2. Seated Hamstring 3. Standing Hamstring 4. Quad Stretch 5. Piriformis ( Figure 4 ) 6. Piriformis ( Trunk Twister ) 7. Calf Stretch
Lie on your back and raise the leg to the chest by bending at the hips. Grasp the back of the leg/ankle. Slowly straighten the knee until you feel a stretch at the back of the thigh/leg. Hold for 10 sec and relax. Repeat on the opposite side.
I a sitting position with the legs straight, slowly lean forwards and touch the fingers to the toes. This can be done with the legs together or in a V-shaped position. Hold for 10 sec and relax. Repeat.
Place one leg on a secure surface about 3 feet tall. Slowly lean upper body forwards, keeping the knee straight and toes pointing upwards and try to touch the fingers to the toes. Hold for 5 sec and relax. Repeat.
Stand with the involved knee bent. Gently pull the heel towards the buttock, feeling a stretch in the front of the thigh. Keep the upper body straight & do not lean forwards. Hold for 10 sec and relax. Repeat.
Lie flat on the back with knees bent and feet flat on the floor. Cross the right ankle onto the left knee. Grasp behind the left knee and slowly pull towards the chest. Hold for 10 sec and relax. Reverse the position and repeat.
Sit on the floor. Cross the right leg over the left thigh, placing the right leg on the outside of the left knee. Place the left elbow on the outer side of the right knee. Gently stretch by pushing the left elbow into the right knee. Keep the back straight while stretching. Hold for 10 sec and relax. Repeat.
Stand facing the wall, with one foot in front of the other. Lean forwards with your hands on the wall. Bend the front foot while keeping both the heels on the floor. You should feel a gentle stretch in the back of your leg. Hold for 10 sec and relax. Repeat with the other foot forward.
1. Supine Hamstring
2. Seated Hamstring
3. Standing Hamstring
4. Quad Stretch
5. Piriformis ( Figure 4 )
6. Piriformis ( Trunk Twister )
7. Calf Stretch