#1 – Quad Stretch
Stand upright with one hand against any stable surface for balance, maintaining good alignment with your head, shoulders, and hips. Bring one heel up against your seat, holding your foot with your hand. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Quad Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the quads.
#2 – Hamstring Stretch
Begin in an upright standing position maintaining good alignment with your head, shoulders, and hips. Cross one foot over the other leg and bend through your hips. Straighten your arms out to touch the ground. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Hamstring Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the hamstring area from the back leg.
#3 – Calf Stretch
Begin in an upright standing position then take a big step back with one foot, keeping your toes pointing straight ahead and your heels flat on the ground. Bend your front knee and straighten your back leg. Maintain good alignment with your head, shoulders, and hips. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Calf Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to target the calf muscles.
#4 – Fascial Foot Stretch
Begin in an upright standing position facing a wall. Bring the foot up against the wall, pushing the toes back. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite foot.
Fascial Foot Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to target the fascia area of the foot.
#5 – Standing Hip Flexor Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Take a big step forward with one leg, keeping your toes pointing straight ahead. Bend your front knee and straighten your back leg. Tighten up your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Standing Hip Flexor Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the hip flexors area.
Take Care,
Rick Kaselj, MS
.