Calf/Achilles stretch
With
one
leg
in
front
of
the
other,
reach
forward and place your hands against a wall.
Keep your back leg straight and your back
foot
flat
on
the
floor.
Bend
your
front
leg,
lean forward and move your hips toward the
wall.
Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause
further
stretching
of
the
Achilles
tendons, bend your back leg as well.
Stretches: Calves, Achilles tendons and ankles.
Quadriceps stretch
With one hand against the wall for balance,
reach
back
and
grasp
one
foot
with
your
other hand. Keeping your bent knee pointing
directly down towards the floor,
gently pull
your heel towards your buttock until you feel
a
gentle
stretch
in
the
target
area.
Hold for 15 counts, and then relax.
Repeat 3 times for each leg.
Stretches: Quadriceps and Hip muscles.
Inner thiah stretch
Sit
with
the
soles
of
your
feet
together
and
your
knees
outwards.
Pull
your feet
towards
your
groin
area
as
far
as
possible,
and
push
your
knee
down
towards the ground.
Hold for 15 counts, and then relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.
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