Advanced Podiatry Services

HOWARD A. PENN, D.P.M.

Great Lower Body Stretches

1. Calf Stretch
[pic] Learning against a support, place one leg behind the other with the heel on the floor. Lean forward with the histp until a stretch is felt in the calf. Hold gentle stretch for 10-20 secondes. Relax, then repeat.
5. IT Band Stretch
[pic] GREAT FOR OVER PRONATORS! stand next to a support with left leg behind right leg. Move your hips towards left, allowing your right knee to bend. Streach should be on the outside of the left leg. Hold gentle stretch for 10-20 seconds. Repeat. Reverse to stretch right leg. Repeat.
2. Achilles Stretch
[pic] Leaning against a support, slightly bend your back knee while keeping your foot flat on the ground. Stretch should be felt in lower calf muscle and back of heel. Hold gentle stretch for 10-20 seconds. Relax, then repeat.
6. Quadriceps Stretch
[pic] Standing next to a support, bend knee and bring heel up towards buttocks. Keep you pelvis forward. Stretch should be felt in the fron t of the upper thigh.
3. Sitting Stretch
[pic] For inside muscles of the thigh. Sit on the floor, putting the soles of your feet together with your hands around your ancles. Slowly pull your upper body forward towards you feet, keeping your lower back flat. Head up and feet together on the floor. Stretch carefully, holding for a 10-20 second count. Repeat.
7. Lower Back Stretch
[pic] Lie on your back, hands hehind you head, knees bent. Lift right leg over the left leg toward the right side of your body. Hold gentle stretch for 20-30 seconds. Stretch lower back, side, and top of hip. Reverse to stretch other side. Repeat.
4. Hamstring Stretch
[pic]WIDTH=80 Lie on your back with one leg on the wall of a doorway stretched upward, the other leg straight forward on the floor. Stretch should be felt in the raised leg behiknd the thigh. This is a great stretch for the hamstring, because it keeps the back straight and can be down in a very relaxed manner. Hold gentle stretch for 20 seconds. Reverse to stretch other leg. Repeat.
8. Alternate Hamstring Stretch
[pic] Sit on the floor with one leg straight out to the side and the other leg bent with sole of foot resting against the inside portion of straightened leg. Bend forward from you hips (not your back !) Hold easy stretch for 10-20 seconds. Repeat. Reverse to stretch other leg. Repeat.