STANDING CALF STRETCH
PURPOSE: STRETCHES THE UPPER CALF MUSCLE TO IMPROVE FLEXIBILITY AND RELIEVE TENSION.
Instructions: Stand facing a wall. Place the ball of your foot against the wall, heel resting on the floor. Keep your knee straight and slowly lean your body toward the wall until you feel a gentle stretch in your upper calf.
Hold for 20-30 seconds, keeping your heel down. Relax and repeat 2-3 times per side.
Tips: Keep your toes pointed straight up. Don't bounce—use slow, steady movement.
QUAD STRETCH
PURPOSE: STRETCHES THE QUADRICEPS TO IMPROVE FLEXIBILITY IN THE FRONT OF THE THIGH.
Instructions: Stand upright, holding onto a wall or chair for balance. Bend one knee and bring your heel toward your buttocks.
Grasp your ankle with your hand. Keep knees close together and push hips forward slightly.
Hold, then switch sides. Hold: 20-30 seconds Reps: 2-3 per side Frequency: Twice daily or as directed
Tip: Keep your knees close together and avoid arching your back.
STANDING PIRIFORMIS STRETCH
PURPOSE: STRETCHES THE PIRIFORMIS MUSCLE IN THE BUTTOCK, HELPING IMPROVE HIP MOBILITY AND RELIEVE TENSION IN THE HIPS, LOWER BACK, AND GLUTES.
Instructions: Stand tall near a wall or sturdy surface for balance. Cross one ankle over the opposite knee, creating a "figure 4" shape. Slowly bend the supporting leg and sit your hips back, as if sitting in a chair, until you feel a stretch in your outer hip and buttock. Keep your chest lifted and back straight.
Hold for 20-30 seconds. Relax and repeat 2-3 times per side.
Tips: Avoid twisting—your hips should stay square to the front. Hold onto a wall or counter if balance is challenging.
STANDING IT BAND STRETCH
PURPOSE: STRETCHES THE ILIOTIBIAL (IT) BAND AND OUTER THIGH MUSCLES TO IMPROVE HIP AND KNEE MOBILITY AND REDUCE TENSION ALONG THE OUTSIDE OF THE LEG.
Instructions: Stand tall with feet together Cross your right leg behind your left. Lean your upper body gently toward the left side, feeling the stretch along the outside of your right hip and thigh. Keep both feet flat on the floor and your hips facing forward.
Hold for 20-30 seconds. Relax and repeat 2-3 times per side.
Tips: You can rest your hand on a wall for support if needed. Avoid twisting—keep your chest facing forward.
SI JOINT STRETCH
PURPOSE: STRETCHES THE GLUTEAL MUSCLES AND HELPS RELIEVE TENSION IN THE SACROILIAC (SI) JOINT AREA. CAN IMPROVE HIP MOBILITY AND EASE LOWER BACK DISCOMFORT.
Instructions: Sit on a sturdy chair with your feet flat on the floor. Cross one ankle over the opposite knee to form a "figure 4" position. Keep your back straight and slowly lean forward from your hips until you feel a stretch in your glute and outer hip.
Hold for 20-30 seconds. Relax and repeat 2-3 times per side.
Tips: For a gentler stretch, stay more upright. Only lean as far as comfortable—no sharp pain.
SEATED FORWARD FOLD
PURPOSE: STRETCHES THE HAMSTRINGS, CALVES, AND MUSCLES ALONG THE SPINE TO IMPROVE FLEXIBILITY AND RELIEVE TENSION IN THE BACK AND LEGS.
Instructions: Sit on the floor with both legs extended straight in front of you, feet flexed so toes point upward. Keep your back straight and hinge forward from your hips, reaching toward your feet. Only go as far as comfortable—avoid rounding your lower back. If you can reach your feet, gently pull them back for a deeper calf stretch.
Hold for 20-30 seconds. Relax and repeat 2-3 times.
Tips: Breathe deeply to help release tension.
SEATED BUTTERFLY STRETCH
PURPOSE: STRETCHES THE INNER THIGH MUSCLES (ADDUCTORS) TO IMPROVE HIP FLEXIBILITY AND MOBILITY.
Instructions: Sit on the floor with the soles of your feet pressed together and knees bent out to the sides. Hold your feet or ankles with your hands. Gently press your knees toward the floor with your hands. For a deeper stretch, hinge forward from your hips while keeping your back straight.
Hold for 20-30 seconds. Relax and repeat 2-3 times.
Tips: Breathe deeply to help relax the hips. Only press your knees down as far as is comfortable.
STANDING FORWARD FOLD
PURPOSE: STRETCHES THE HAMSTRINGS, CALVES, AND LOWER BACK TO IMPROVE FLEXIBILITY AND RELIEVE TENSION.
Instructions: Stand with feet hip-width apart, knees slightly bent. Hinge forward at the hips, allowing your arms and head to relax toward the floor.
Hold for 20-30 seconds while breathing deeply. To vary the stretch, cross your right foot over your left and repeat. Then cross your left foot over your right and repeat.
Tips: Keep a slight bend in your knees to avoid strain on your lower back. Focus on hinging at the hips, not rounding the spine.