Lower Body Stretches

Stretching is an important part of any workout
routine. It helps increase your flexibility and reduce your chances of injury.
You should stretch both before and after your workout and make sure your muscles
are warm (i.e., stretch after you warm up). Following are some common stretches
for your lower body including your quads, hamstrings, glutes, calves and hips.
Do each stretch at least once and hold for at least 15 seconds (more if you have
time!). Each stretch should feel good. If you feel any pain, ease up and go
slower.

Hip Stretch

Cross left foot over right knee. Clasp hands behind right thigh and gently
pull the leg in towards you, keeping upper body relaxed. Switch Legs

Hamstrings

Lie on floor with knees bent. Straighten one leg and slowly pull it towards you,
clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs.

Inner Thighs

Sit on floor with feet pressed together. Keeping abs in, lean forward until
you feel a gentle stretch in your inner thighs.

Hip Flexors

In lunge position, rest back knee on the floor, with front knee at 90 degree
angle, abs in. Gently press forward until you feel a stretch in the front of the
leg/hip. Switch legs.

Hamstrings

From above lunge position, slowly move backward until leg is slightly bent.
Bend forward at the hip, keeping back flat until you feel gentle pull in the
back of the leg. Switch legs

90-90 hip stretch

Sit on the floor with both legs bent at 90 degree angles. Slowly lean
forward until you feel a gentle stretch in your hips. Switch legs.

Hip Flexors

From above position, straighten one leg and pull the other knee into your
chest until you feel a stretch in your hip. Switch legs.

Spinal Twist

Lying on the floor, place right foot on the left knee. Using your left hand,
gently pull your right knee towards the floor, twisting your spine and keeping
left arm straight out, hips and shoulders on the floor. Switch sides

Lower back/hips

Lying on the floor, pull your knees into your chest and clasp your hands
under your knees. Gently press your hips to the floor.

Calf Stretch

On hands and knees, straighten your legs, but keep them slightly bent.
Gently press one or both feet towards the floor, keeping back flat and abs in.

Quadriceps

Lie down on your side using elbow for balance. Using other arm, slowly pull your
foot towards your glutes, keeping both knees together and bent knee pointing
down. Switch legs.

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