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Stretches (Extension)

Icon demonstrating Calf-Stretches with text below saying Calf-Stretches

Calf Stretches

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Calf Stretches

  1. Place your hands on the wall
  2. Putting your weight on one leg, extend the other leg behind your body, keeping both heels on the floor
  3. Lean forward, bending the front leg, until you feel a gentle stretch in the calf of the rear leg
  4. Hold the position
  5. Repeat for both sides
Icon image of a seated person with the text Adductor Stretch Seated below

Adductor Stretch – Seated

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Adductor Stretch – Seated

  1. While seated, bend your knees drawing your ankles up as close to your buttocks as possible
  2. Put the soles of your feet together while lowering your knees outward to stretch the inside of your thighs
  3. Hold your ankles while applying downward pressure with your elbows to the inside of the knees
  4. Hold the position
icon demonstrating Hamstring-Stretches with text below saying Hamstring-Stretches

Hamstring Stretches

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Hamstring Stretches

  1. Lie on the floor next to a doorway
  2. Make sure your pelvis and spine are aligned
  3. Place your heel against the door jam
  4. Straighten both legs slowly and breathe into the stretch
  5. The closer you are to the wall the more intense the stretch
  6. Hold the position
  7. Repeat for both sides
Icon demonstrating Figure4Stretch with text below saying Figure4Stretch

Figure 4 Stretch

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Figure 4 Stretch

  1. Lie on your back with knees bent, feet flat and in line with your hips
  2. Bring either ankle to the opposite knee forming a figure four (i.e. cross your legs)
  3. Reach through your bent knee and grasp the back of the leg still on the ground and pull it towards your chest
  4. You should feel the stretch in your buttocks
  5. Keep your head and neck are relaxed
  6. Hold the position
  7. Repeat for both sides
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