Lower Limb Stretches

To be effective with stretching, you should stretch before and after you excercise.
Hold each stretch for 10 - 30 seconds. Repeat this 3 times for each muscle group.
Do not bounce the stretch.
If pain is felt during any stretch, call PHIT (UK) to check that you are not creating injuries.

  Front of thigh (Quadriceps) Stretch :

Bend your knee up towards your buttock. Hold your foot over the laces of your shoe, using your hand on the same side. Keep your knees together.

  Rear of thigh (Hamstrings) Stretch :

Stand with one leg in front, keeping your foot flexed. Bend the other knee. Lower your upper body towards your leg, keeping your back straight. Place your hands on your thighs to support your body weight.

  Hip (Gluteals) Stretch :

Lying on your back, bring one knee towards the opposite shoulder. Place the opposite hand over the foot, and pull towards same shoulder.

  Calf (Gastrocnemius) Stretch :

Stand with one leg in front, bending the knee. Keep leg behind straight, with heel on floor. Keep feet facing forwards and weight over front foot

  Calf (Soleus & Achilles) Stretch :

Stand with one leg in front, bending the knee. Bend knee of leg behind with heel on floor. Keep feet facing forwards and weight over back foot