LEG STRETCHES

These stretches are intended to work on flexibility of the legs and hips. Many times tight leg muscles not only lead to leg pain and difficulties, but may contribute to lower back problems.


QUADRICEPS
1. Keep your balance by leaning against a wall, counter top, banister, etc.
2. Bend your knee and grab your foot/ankle with your hand on the same side (left hand grabs left foot)
3. Point your knee down toward the floor
4. Stand up straight
5. Hold 5 to 10 secs
6. Repeat on opposite side
7. Stretch should be felt down the front of your thigh

HAMSTRING
1. Prop your heel on a stool or stairway at a comfortable height
2. Keep both legs straight
3. Stand up straight and keep good posture
4. Lean gently forward at your hip, sticking your chest out and keeping your chin up
5. Rest hands comfortably on upper thigh of leg to be stretched
6. Hold 5 to 10 secs
7. Stretch should be felt from buttock down back of leg to back of knee
It is essential to keep your back straight and not 'aim your forehead at your kneecap' in order to stretch the entire hamstring properly
As you gain flexibility you may be able to comfortably use a chair or higher surface to prop your heel

CALF
1. Lean against a wall, counter top, banister, etc.
2. Stagger your step
3. Keep the back leg straight and heel on the floor
4. Bend front knee in toward wall
5. Hold 5 to 10 secs
6. Stretch should be felt in the calf of the back leg
There are numerous ways to stretch the calf muscles - this is just one demonstration

PSOAS (pronounced "Zoaz")
1. Kneel on one knee in a 'lunge' position
2. Keep upper body upright - do not lean forward
3. Front leg should be in front of you far enough that when you push forward to stretch, the knee does not pass overtop your toe
4. The hips and upper body move together in a forward motion
5. Stretch should be felt in the groin of the leg you're kneeling on
6. Hold 5 to 10 secs
7. Repeat on opposite side