Lower Body Stretches

Author: Rebecca Sheridan - Physiotherapist

HAMSTRING / CALF

Stand upright.

Bend your left knee, and place your left foot on an object.

Keep your right leg straight.

Lean forwards, with a straight back.

To increase stretch - place leg on a higher object and lean further into the stretch.

You should feel the stretch at the back of your left thigh, left buttock, and right calf.

Hold for 20-30 seconds. Repeat on the other side.

HAMSTRING - STANDING

Stand upright.

Place your right leg up on an object.

Keep both your knees straight and both feet pointing forwards.

Gently bend forwards towards your toes.

To increase the stretch - place your leg on a higher object or pull your toes backwards.

You should feel the stretch in the back of your right leg.

Hold for 20-30 seconds. Repeat on the other side.

HAMSTRING - SITTING

Sit on floor with right leg extended straight out.

Bend left leg and place left foot on the inside of the right knee.

Gently reach forwards with arms, by bending at your hips.

Hold onto your right shinbone with both hands.

To increase the stretch- reach for your toes and pull your toes backwards.

You can use a towel if you can not reach your toes.

You should feel the stretch in the back of your right leg.

Hold for 20-30 seconds. Repeat on the other side.

HAMSTRING - SUPINE

Lie on your back, with both your legs extended.

Holding onto the back of your right thigh, gently pull your leg towards your body.

Use a towel if your unable to reach thigh. Or bend lower leg and place foot on floor.

You should feel the stretch in the back of your thigh.

Hold for 20-30 seconds. Repeat on the other side.

 

HAMSTRING / GLUTEALS

Lie on your back, with left leg extended.

Hold your right leg at the back of your thigh.

Gently pull your right knee towards your chest, and slightly towards the left shoulder.

You should feel the stretch at the back of your right thigh and buttock.

Hold for 20-30 seconds. Repeat on the other side.

QUADRICEPS

Stand upright

Lift your right ankle towards your bottock.

Grasp right an kle and gently pull ankle further towards your bottock.

Your right knee should be pointing to the floor.

To increase the stretch- push your right hip forwards to extend the hip.

You should feel the stretch down the front of your right thigh.

Hold for 20-30 seconds. Repeat on the other side.

QUADRICEPS - PRONE

Lie on your stomach.

Bring your right ankle towards your bottock.

Grasp ankle with your hand on the same side, to bring your ankle closer to your bottock.

You should feel the stretch down the front of your right thigh.

Hold for 20-30 seconds. Repeat on the other side.

 

ILIOTIBIAL BAND (ITB)

In a standing position, place your right leg behind your left leg.

Bend your front left knee.

Slide your right leg out away from your body. Keep your right leg straight.

Lean your body into the wall.

You should feel the stretch down the side of your upper right leg/thigh.

Hold for 20-30 seconds. Repeat on the other side.

ILIOTIBIAL BAND (ITB)

In a standing position, place your right leg behind your left leg.

Bend down to touch your left foot.

You should feel the stretch down the side of your upper right leg.

Hold for 20-30 seconds. Repeat on the other side.

LOWER BACK / ITB / GLUT

Sit on the floor with your left leg straight out in front.

Bend your right knee, and cross your leg over, so that your right foot is outside of your left knee.

Place right hand on the floor behind you.

Place your left elbow on the outside of your right knee.

Twist your trunk to the right. Rotate your neck to the right, by looking over your right shoulder.

Use your elbow to apply an outwards pressure on your knee, to increase the rotation.

You should feel the stretch in your lower back, right buttock, and down the side of your right leg.

Hold for 20-30 seconds. Repeat on the other side.

GLUTEALS (PIRIFORMIS)

Lie on your back.

Bend both your knees, with both feet flat on the floor.

Place your right leg on your left thigh, with your ankle being placed just above your left knee. (Your right knee should be facing outwards)

Hold the underneath of your left thigh with both hands, and pull your left knee towards your head.

Allow your shinbone to hang loose.

You should feel the stretch in your right buttock.

Hold for 20-30 seconds. Repeat on the other side.

HIP FLEXOR (ILIOPSOAS)

Take a long lunge step forwards, with your right leg. Keep body upright.

Place your left knee (from your knee to your foot) on the floor.

Ensure that your right bent knee is not in front of your right foot (if the angle of the front knee is less than 90 degrees, take a larger step forwards).

Keeping your back straight, lean forward (your truck should form a straight line with your left thigh and neck).

Balance yourself by placing your hands on the floor. If you are unable to place your hands on the floor, place both your hands on the front knee.

Again, do not allow your right knee to go past your right foot.

Variant: lift your left foot and grasp your ankle with your left hand, gently pulling towards your buttock.

You should feel the stretch in the front of the left hip and front of the left upper leg. May also feel the stretch at the back of the right leg and right buttock.

Hold for 20-30 seconds. Repeat on the other side.

CALF (GASTROCNEMIUS)

Stand facing a wall or bench.

Take your right leg out behind you.

Keep the back right knee straight. Bend the front left knee.

Keep both feet flat on the floor. Toes pointing forwards.

Gently lean towards the wall or bench.

To increase the stretch- take the rear leg further back . Ensure you keep your heel on the floor.

You should feel the stretch high on the top of your calf.

Hold for 20-30 seconds. Repeat on the other side.

CALF (SOLEUS)

Stand facing a wall.

Take your right leg out behind you. Do not take your leg as far behind you as the above stretch.

Bend both the front left leg and the rear left leg.

Keep both feet flat on floor and maintain toes pointing forwards.

You should feel the stretch lower down in your calf.

Hold for 20-30 seconds. Repeat on the other side.

GROIN (ADDUCTORS) - STANDING

Stand with your feet wide apart.

Bend your right knee.

Allow your centre of gravity to shift to the right.

You should feel the stretch on the inside of your right leg.

Hold for 20-30 seconds. Repeat on the other side.

GROIN - SITTING

Sit down on the ground, with the soles of your feet touching.

With your hands, lightly grab your ankles and rest your elbows on your knees.

Gently push your knees towards the floor with your elbows.

Try to keep a straight back.

You should feel the stretch high up on the inside of both your legs..

Hold for 20-30 seconds. Repeat on the other side.

If you have any questions, ask Rebecca on the Boardworld Forums.