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Stretching -
Leg Exercises

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Upper Body Stretches
 
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This page deals with some suggested stretches to include when warming down and stand alone stretching sessions for your legs.

Most athletes will include most if not all of these stretches in any stretching regime that they are undertaking.

Again, remember - never force a stretch. Go to the point of tension and hold for the required period of time. For safety, ensure knee and feet alignment and avoid "locking" elbows or knees straight.

Legs (Hamstring)

Place one leg on a barrier of a comfortable height. Keeping your back straight, gently lean forward from hips and you feel your hamstring stretching. Keep support leg slightly bent and ensure supporting foot is facing forward. Repeat on other leg.

This exercise can be done equally well by lying on your back and pulling you leg up towards your chest (effectively replicating this stretch at 90 degrees, but with you leg moving rather than you torso).

Hamstring Stretch
Stretching your Thigh / Quadricep

Legs (Quadriceps)

Bring one foot to backside (preferably your own!) Clasp with one hand. Keep knees together and support leg slightly bent. Keep back straight and upright. Ensure support foot is facing forward. You can use your free hand on a wall to support yourself.

Lower Leg (Calf) (1)

Step back with one foot. Bend front knee. Ensure both feet are facing forward. Push back heel into floor and feel the calf muscles stretching. Keep you back straight. Use wall for support. Repeat for other leg.
Stretching Calf Muscle
Stretching Calf / Soleus

Lower Leg (Calf) (2)

Take small step forward with right foot. Back upright, hand on hips for balance. Bend knees placing weight through left leg. Keep both feet flat to ground and facing forward. Repeat for other leg.

Hip Flexor

Kneeling, place one foot forward. Make sure front foot can be seen over knee. Ease hips forward feeling your hip flexors stretching. Place hands on hips for balance.
Hip Flexor Stretch
Adductor Stretch

Adductors

Sit on the floor with the soles of your feet together as in the diagram. Keeping your back straight push down on your knees with your elbows to stretch the muscles on the inside of your upper leg.

   
 
   
 
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