Calf stretches

Hams stretches
 Adductor
IT band stretches
stretches

 Always complete a warm-up

session prior to stretching.

 Stretch until a mild tension is

Hamstrings felt, then hold.
 All stretches should be held for
 Prop your left heel up on a surface that is a little lower than your hip up 30-60 seconds unless otherwise
such as a chair or bench. Flex your foot. stated.
 To increase the stretch bend forward toward your flexed foot, by  Avoid stretches to the point
creasing at your hips. Hold for 30 seconds and switch legs.
where numbness or a tingling
sensation is felt
Modified Hurdler Stretch:This basic stretch is perfect for targeting one leg at a
time, and is great for those with really tight hamstrings.  Focus on the stretch and avoid
any distractions.
 Sit on the floor and straighten your left leg in front of you. Bend the  Try to relax the muscles
right knee, placing the sole of your right foot against your left inner throughout the passive movement
thigh. of the stretch, as this will help to
 Fold over your left leg, keeping your back straight. Hold for 30
seconds, then switch legs.
alleviate any unnecessary tension
within the muscle.
Forward Bend With Rounded Back  Do not hold your breath,
breathing freely helps you relax
This stretch targets both hamstrings as well as the lower back. and get the best stretch
 Sit on the floor, extending both legs straight out in front of you, legs
together.
 Fold your torso over your thighs, gently rounding the back but keeping
the legs straight. Hold here for 30 seconds and then sit up.
 Reclined Hamstring Stretch

Here's a relaxing way to stretch one hamstring at a time. Lie on your back. Raise
your left leg as high as you can keeping your pelvis flat on the ground. Hold
your lower thigh and encourage the leg to move toward your head. Flex your
foot to stretch your calf too.

 To deepen the stretch, place a yoga strap or towel on the ball of your
foot and use your hands to pull the strap toward you. After 30 seconds,
switch legs