A) QUAD STRETCHES
Standing Quadriceps Stretch
1 - Stand near a stationary object, use it for balance if need be.
2 - Keeping your back straight throughout, lift your right foot towards your bottom.
3 - Use your LEFT hand to hold the top of the foot, and assist it all the way until your heel is touching your bottom. Feel the stretch in your right thigh (front).
4 - Repeat with your left leg.
*Tip - Keep your knees parallel, increase the stretch by pushing your hips slightly forward (keep your back straight).
Lying Quadriceps Stretch
1 - Lie on your front and bring your right foot towards your bottom.
2 - Hold on to your foot with your left hand, and bring your heel to meet your bottom (or as far as you can).
3 - Feel the stretch in your thigh.
4 - Repeat with your left leg.
Kneeling Quadriceps Stretch
1 - Kneel with your right knee on the floor (right toes bent), and left foot on the floor in front of you (with left knee bent at 90 degrees).
2 - Keeping your back straight, slowly push your hips forward. Keep your hands on your hips for balance.
3 - Feel the stretch at the top of your right thigh. If you don't feel the stretch, try moving your right knee further back, away from your left foot.
4 - Repeat by switching legs.
B) HAMSTRING STRETCHES
Exercise #1
Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 20 seconds.
Relax.
Repeat
Exercise #2
Sit on the floor with one leg out straight
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
Hold this position for 20 seconds.
Relax.
Repeat.
Exercise #3
Stand and cross your right foot in front of your left
Slowly lower your forehead to your right knee by bending at the waist.
Keep both knees straight.
Hold this position for 20 seconds.
Relax.
Repeat by crossing your left foot in front of your right.
Exercise #4
Stand one foot from a wall and place your hands on the wall at shoulder-height, shoulder-width apart.
Take a step back with one leg while pushing into the wall.
Keep your back straight and press your heels into the floor.
Hold for 20 seconds.
Step forward and repeat.
C) CALF STRETCHES
Stretch 1
1) Face a wall and stand 12 inches away from it.
2) Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
3) Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
4) Hold for 20 seconds.
5) Repeat with the other leg.
Stretch 2
1) Sit on the floor with your legs straight out in front of you.
2) Lean forward and grab the arches of your feet.
3) Pull your toes toward your body until a stretch is felt in your calf muscles.
4) Hold for 20 seconds.
D) BACK FLEXION STRETCH
Standing:
While standing erect, bend forward at the waist and reach towards the ground. Bend forward far enough to feel a comfortable stretch in the back and legs. Hold this position for a count of 20 seconds, then return to the upright position.
Seated:
Lean forward between legs with arms stretched outwards. A comfortable stretch should be felt in the muscles of the back and legs. Hold this position for a count of 20 seconds.
E) BACK EXTENSION STRETCH
Standing or kneeling on floor with hands on hips.
Slowly arch the lower back and stick out the chest while slightly leaning backwards. A comfortable stretch should be felt in the lower and mid back area. Hold this position for a count of 20 seconds.
F) TRUNK ROTATIONS
Standing or seated position.
Standing:
Rotate your torso to one side while keeping your pelvis facing forward. Hold this position for a count of 20 seconds, then return to the starting position. Next, perform this manoeuvre to the opposite side.
Seated:
Grasp the chair arm of the opposite side with the hand and pull to assist in torso rotation. A comfortable stretch should be felt in the muscles of the back. Hold this position for a count of 20 seconds, then perform this same movement to the opposite side.
G) LATERAL FLEXION STRETCH
Standing Position.
Run the hand directly down the side of the leg, being sure to bend laterally while avoiding forward bending. A comfortable stretch should be felt in the lateral rib cage