Stretching Routine: Lower Body

For the following stretches, you should have warmed up for 5-10 minutes beforehand. Complete each stretch in a relaxed, easy manner, and hold each for 15-20 seconds. Breathe normally and do not hold your breath. Enjoy!


LOWER BODY

  1. Quadriceps: Keep legs together, then bend up one leg, clasp ankle and pull it towards your buttock. Repeat for each leg.

  2. Quadriceps: Kneel with weight supported on one knee and the opposite leg thrust out in front at 90 degrees. Repeat for both legs.

  3. Hamstring: Kneel with weight supported on one knee and the opposite leg thrust straight out in front and touch toes. Repeat for both legs.

  4. Hamstring: Sit with legs either straight out in front or spread at 45 degrees and reach forward as far as possible, head almost touching the ground.

  5. Adductors: Sit with the soles of the feet touching, back straight up, then press the inside of knees with outside of elbows until tension is felt.

  6. Adductors: Stand with feet wide apart. Lean on one leg and push the other out to the side, keeping the sole of the foot flat on the ground. Repeat for both legs.

  7. Adductors: Stand upright and put one foot behind then beside the other, then reach down with your arm towards the backward foot. Repeat for both legs.

  8. Upper Calfs: Stand with one knee bent and the other leg straight out in front. Point the toe up and dig in the heel, resting body   weight on the bent leg. Repeat for both legs.

  9. Lower Calfs/Achilles: Standing upright, take one step back, bend the leg, and push your heel to the ground and hold. Repeat for each leg.

See also:

Upper Body Stretch Routines

Neck, Back and Core Stretch Routines

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