Stretching Legs
Gareth Morris Bsc(Hons), BOst.
REGISTERED OSTEOPATH
No.1 GLUTEI STRETCH
1. Lie on your back, keeping your head on the floor.
2. Bend both legs so that your feet are flat on the floor.
3. Cross your legs placing the ankle of one leg on the knee of the other.
No.2 CALF STRETCH
1. Stand with both feet flat on the floor, pointing forward, one stride apart.
2. Exhale and Lean forward aiming to keep a straight line with your heel, hip and head.
3. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes.
No.3 PSOAS STRETCH
1. Kneel onto one leg and bend the other forward placing your foot flat on the floor toes pointing forwards.
2. Lean your body forward onto your front knee keeping the torso straight during the stretch.
No.4 QUADRICEPS STRETCH
1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend in the supporting leg.
2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend in the supporting leg.
No.5 CALF RAISES
1. Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.
2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.
3. This movement can be performed using either one or both feet.
2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.
3. This movement can be performed using either one or both feet.
No.6 HAMSTRING STRETCH
1. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
3. Exhale and pull your leg toward your chest, keeping it straight allowing the tension to build up in your hamstrings.
4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
