Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
Tip
Make sure to keep your back straight and maintain your balance during the stretch.
Hamstring stretch
Hold: 20 seconds
Reps: 5 times
Movement
Sit upright with one leg straight forward and your heel resting on the ground.
Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position.
Tip
Make sure to keep your knee straight during the stretch and do not let your back arch or slump.
Calf stretch
Hold: 20 seconds
Reps: 5 times
Movement
Stand with your feet in a staggered stance, holding onto a stable surface for support. Keeping your back knee straight, push your hips forward. You will feel a stretch in the back of your lower leg.
Tip
Make sure to keep both feet pointed straight forward and flat on the ground during the stretch.
