Lower Extremity Stretches

About to go for a run? Feeling a little tight from sitting for long periods? Sore from the BOSU workouts? Here are some stretches you and your kids can do to help with flexibility. Hold each one for at least 30 seconds and be sure to do both sides. Feel free to do them multiple times a day! This is a great way to counteract all the extra time adults and kids have spent sitting at a computer!

• Hip Flexor Stretch
  • Start on your left knee with your right foot in front. Tuck tailbone under
  • Place both hands on your head
  • Side bend towards the right and hold

• Hamstring Stretch
  • Start on your left knee with your right leg straight in front
  • Reach both hands forward towards your front foot and hold

• Quadriceps Stretch
  • Start on your left knee with your right foot in front
  • Bend your left knee so your foot comes off the ground. Use your right hand to hold your ankle so that your heel comes close to or touches your bottom and hold.

 

• • • Standing variation
      • Start standing
      • Kick your heel to your bottom using your hand to hold around your ankle.
      • Bend the leg you are standing on slightly and hold

• Glutes/ Piriformis Stretch
  • • Start lying on your back face up
    • Cross your left ankle over your right knee
    • Bring your right knee up towards your chest
    • Grab behind your knee and hold

• • • • Not feeling it?
        • Pull your left knee towards your right shoulder you should feel a deeper stretch
      • Seated variation
        • Start sitting in a chair with your feet flat on the ground
        • Cross your left ankle over your right knee
        • Lean forward until you feel a stretch and hold

• • • • Single knee to chest
        • Start lying on your back face up.
        • Bring your right knee up towards your chest
        • Hug your knee and hold

• • • • Double knee to chest
        • Start lying on your back face up
        • Bring both knees up towards your chest
        • Hug your knees and hold