|
Walking
Stretches |
| Hip Flexor Stretch |
Quad Stretch |
 |
 |
Stand in stride, back leg straight
-Gently lean forward, don't let knee
go over toes.
- Feel stretch in front of hip and
thigh of back leg. |
-Standing, hold one leg behind you
and pull foot toward
buttocks.
-Feel stretch in front of thigh.
-Hold onto something for support if
needed. |
| Gastroc Stretch |
Soleus Stretch |
 |
 |
|
-Lean into wall, toes pointed
straight.
-Gently lean forward, keep your
back leg straight, heel flat on
ground.
-Feel stretch in calf.
|
-Lean into wall, toes pointed
straight.
-Gently lean forward, bend back
knee, heel flat on ground.
-Feel stretch in lower calf. |
| Hamstring Stretch |
Gluteal Stretch |
 |
 |
-Lie flat on back in doorway.
-Place leg up against wall, opposite
leg straight.
-Feel stretch at the back of thigh. |
-Place foot against wall with knee
bent to 90 degrees.
-Cross opposite leg over knee.
-Push knee toward wall and feel
stretch in hip. |
| Piriformis Stretch |
|
 |
Hold
all stretches for 30 seconds, repeat 3 times each side.
|
-Lie on your back.
-Pull knee up and across towards
opposite shoulder.
-Feel stretch in buttock. |
|
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Article |
