Stretches for the Leg

Click on image for printable copy with log

Stand next to a doorframe or wall.
Place your hand on the wall above shoulder height.
Inhale.
Put the leg next to the wall behind you and lean your hip toward to wall.
Exhale as you lean toward the wall.
This is a good stretch for the iliotibial band (outside of the leg from the hip to the knee)

Lie on your back.
Place one leg over the other knee.
Lace your hands behind that knee.
Inhale.
As you exhale, bring the leg closer to your chest.
You should feel the stretch on the outside of your hip.

Lie on your back, with both knees flexed, feet flat on floor.
Clasp your hands behind one knee.
Inhale.
Exhale and draw the knee toward your chest.
Try to straighten your leg as you lift.
Feel the stretch in your hamstrings.

Sit with legs straight in front of you.
Bend right leg and tuck it toward your left buttock.
Raise your left leg and place foot on outside of tucked knee.
Inhale.
Exhale and draw raised knee toward right side.
Feel the stretch in your hip and outside leg.
Repeat on other side.

Stand with back against a wall.
Your feet should be several inches from the wall.
Raise one leg and clasp hands behind that knee.
Keep head straight.
Inhale.
Exhale and draw the knee toward your chest.
Feel the stretch in your hamstring and hip.
Repeat on other side.

Squat down with one knee flexed and the other leg outstretched behind you.
Keep your head and back in a straight line.
Inhale.
Exhale and bend forward to touch the toes of the bent leg.
Feel the stretch in your hamstrings and calves.
Switch legs and repeat.

Lie on your back with your legs resting on a wall.
Inhale.
Exhale and dorsiflex (bring them toward you) your toes.
You can do this with one leg at a time or both.
Feel the stretch in your calves and ankles.

Lie on the floor.
Grasping your ankles, bring the soles of your feet together.
Inhale.
Exhale and draw your ankles toward your crotch.
Feel the stretch in your groin muscles on the inside of your legs.

Bend forward with hands touching the ground, knees flexed, on toes.
Inhale.
Exhale and straighten one leg at a time by lowering your heel to the ground.
Repeat with other leg.
Feel the stretch in your hamstrings and calves.

Lie on your back with knees up, feet flat on floor.
Raise one leg and clasp hands behind your knee.
Inhale.
Exhale, and draw your bent knee toward your chest.
Feel the stretch in your hamstrings.
Note: Same as LG-03, but more gentle.

Lie on your back.
Lift both legs with knees slightly wider than body-width.
Grasp behind both knees.
Inhale.
Exhale and draw your knees laterally (away) from your body.
Feel the stretch in your groin muscles (adductors).

Sit, with knees raised and soles of your feet touching; back straight; head up.
Your knees will be up and out to the sides.
Place your hands on the inside of your knees.
Inhale.
Exhale, and push your knees outward.
Feel the stretch in your groin muscles.

Lie on your side, knees flexed.
Grasp top leg near ankle.
Inhale.
Exhale and draw leg further behind you.
Feel the stretch in your quad.
Repeat on other side.

Lie on your back; one knee is flexed; the other tucked under.
Inhale.
Exhale, and draw knee back and forth across your body.
Feel the stretch in your groin and outside leg muscles.
Switch sides and repeat.

Squat down and place hands on floor with arms touching inside of your knee.
Turn feet slightly outward.
Inhale.
Exhale and drop your butt maintaining balance.
Feel the stretch in your groin, quads and hamstrings.

Squat down.
Place right arm on floor in front of you.
Inhale and extend left leg
Exhale and turn body extending left arm toward left ankle.
Repeat on other side.

Sit on floor and bend one knee toward the other.
Extend the other leg.
Inhale and bend toward the bent leg.
Tuck your head in and extend arm overhead for greater stretch.
Feel stretch along hip and upper leg.

Stand with legs slightly apart.
Reach toward one foot with both hands
Keep other leg straight.
Inhale and feel the stretch along the inside of that leg and you exhale.
Repeat on other side.

Bend forward at the waist.
Your hands should be on the ground.
Inhale.
Exhale and extend hips toward one side.
Feel the stretch on the inside of the extended leg.
Repeat on other side.

Sit on floor with knees up.
Place right knee over left.
Place your right hand underneath that knee.
Hold the left knee stationary with your left hand.
Inhale.
Exhale and pull your right knee toward your chest.
Feel the stretch in your hamstring.
Repeat with other knee.

Lie on your back with arms locked behind your neck.
Raise both knees with feet flat on floor.
Place your left knee over your right knee.
Inhale.
Exhale and drag your right knee across your body using your left knee.
Keep your upper back on floor.
Feel the stretch in your hip and the outside of your leg.
Repeat with other knee.

Lie on a mat with legs extended.
Raise your right knee and grasp it with your left hand.
Inhale.
Exhale and drag your knee across your body, keeping your upper back on mat.
Feel the stretch on the outside of your leg and in you hip.
Repeat with other leg.

Kneel on a carpeted floor or mat.
Keep back straight.
Raise one knee with foot flat on floor.
Inhale.
Exhale and lean forward with raised knee.
Use your hand on that knee for balance.
Feel the stretch in your hamstring and hip.
Repeat with other knee.
Be careful if there has been knee injury.

Stand with legs slightly apart.
Place hands on hips.
Turn your left foot outward.
Inhale.
Exhale and lean your body toward that knee, sliding your hand toward that knee as you lean into the stretch.
Feel the stretch in your adductors and hip.Repeat with other leg.

Stand in front of a wall.
Place your hand on the wall for support.
Grasp your leg at the ankle and raise it up behind you.
The graphic shows using the same side hand.
It is better to use the opposite hand to insure that the knee stays in a good position.
Repeat with opposite leg.

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