Lower Body Quicky (10min)
Grounded & Ready: Lower Body Quickie!
When:
Do this stretching routine in the morning, after waking up. Do not do this if you go for a workout or training on that morning.
Length:
10min, 10 stretches x 1 round. Hold each stretch for 30-45 seconds.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Kneeling Hip Flexor Stretch: Deep Stretch Guide
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Lean to the side, away from the leg which is being stretched. Lean further forward, hold for longer, squeeze the glute of the back leg.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Hurdler Hamstring Stretch: Improve Flexibility Now
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Try to reach your toes.
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Improve Hamstring Flexibility: Seated Stretch
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Use a strap around feet, hold for longer
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Butterfly Stretch: Improve Inner Thigh Flexibility
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Increase the pressure, hold for longer
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Wide-Legged Forward Fold (seated)
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Increase the forward fold, hold for longer
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Pigeon Pose: Deep Hip & Quad Stretch Guide
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Deepen the stretch by walking hands further forward
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Standing Calf Stretch - Gastrocnemius (main muscle)
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Increase the distance of the back leg, hold for longer
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Figure Four Stretch for Glutes (Lying)
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Pull thigh closer to chest, hold for longer
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.