Hold position for 10 to 30 seconds.
Repeat with other leg.
Repeat 3 to 5 times on each side.
Alternative Hamstring Stretch
Stretches muscles in the back of the thigh.
Stand behind chair, holding the back of it with both hands.
Bend forward from the hips (not waist), keeping back and shoulders straight at all times.
When upper body is parallel to floor, hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs.
Repeat 3 to 5 times.
Calves
Stretches lower leg muscles in two ways: with knee straight and knee bent.
Stand with hands against wall, arms outstretched and elbows straight.
Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel,and foot flat on floor. You should feel a stretch in your calf muscle, but you shouldn't feel uncomfortable. If you don't feel a stretch, move your foot farther back until you do.
Hold position for 10 to 30 seconds.
Bend knee of right leg, keep heel and foot flat on floor.
Hold position for another 10 to 30 seconds.
Repeat with left leg.
Repeat 3 to 5 times for each leg.
Ankles
Stretches front ankle muscles.
Summary:
Remove your shoes. Sit toward the front edge of a chair and lean back, using pillows to support your back.
Stretch legs out in front of you.
With your heels still on the floor, bend ankles to point feet toward you.
Bend ankles to point feet away from you.
If you don't feel the stretch, repeat with your feet slightly off the floor.
Hold the position for 1 second.
Repeat 3 to 5 times.
Triceps Stretch
Stretches muscles in back of upper arm.
Hold one end of a towel in right hand.
Raise and bend right arm to drape towel down back. Keep your right arm in this position, and continue holding onto the towel.
Reach behind your lower back and grasp bottom end of towel with left hand.
Climb left hand progressively higher up towel, which also pulls your right arm down. Continue until your hands touch, or as close to that as you can comfortably go.
Reverse positions.
