LOWER BODY STRETCHES

Main Muscle Worked: Abductors

Equipment: None

Guide: 

1. Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3. Perform this slowly for a number of repetitions, and repeat on the other side.

STEP 1:  

STEP 2:  

STEP 3:  

Main Muscle Worked: Abductors

Other Muscles: Adductors

Equipment: None

Guide: 

1. Begin standing on one leg, holding to a vertical support.
2. Raise the unsupported knee to 90 degrees. This will be your starting position.
3. Open the hip as far as possible, attempting to make a big circle with your knee.
4. Perform this movement slowly for a number of repetitions, and repeat on the other side.

STEP 1:

STEP 2:

STEP 3:

Main Muscle Worked: Hamstrings

Other Muscles: Calves

Equipment: None

Guide: 

1. Lie on your back, with one leg extended straight out.
2. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
3. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
4. Repeat for 10-20 repetitions, and then switch to the other leg.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Equipment: None

Guide: 

1. Stand next to a chair or other support, holding on with one hand.
2. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Equipment: Belt, rope or band

Guide: 

1. Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
2. Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
3. Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Equipment: Foam Roller

Guide: 

1. In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
2. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
3. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Equipment: None

Guide: 

1. Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
2. Extend the other leg in the air. If you’re tight, you wont be able to straighten it. That’s okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
3. Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Equipment: None

Guide: 

1. It’s easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
2. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
3. Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You’ll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Other Muscles: CalvesSave

Equipment: None

Guide: 

1. Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
2. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Other Muscles: Calves

Equipment: None

Guide: 

1. Stand with some space in front and behind you.
2. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.

STEP 1:

STEP 2:

Main Muscle Worked: Hamstrings

Other Muscles: Upper Back, Lower Back

Equipment: None

Guide: 

1. While seated, bend forward to hug your thighs from underneath with both arms.
2. Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

STEP 1:

STEP 2: