Standing Gastroc Stretch
Stand in front of a surface that can be used to give yourself some support (i.e. the back of a chair, table, countertop). Step backwards with the leg that you want to stretch. Keep the toes pointed forward and your heel on the ground as you lean forward until you feel a stretch in the back of your calf. Hold the stretch then return to the starting position and step back with the other leg to perform the stretch on the other side.
Suggested program: Hold the stretch for a total of 2 minutes on each leg. Complete once a day.
Seated Hamstring Stretch
Sit at the very edge of a chair with the leg you are going to stretch straight and the other leg bent. Sit up straight and lean forward from your hip joint, not your low back, until you feel a stretch going down the back of the leg that is straight. After the stretch is done, return to the starting position and switch legs.
Suggested program: Hold the stretch for a total of 2 minutes on each leg. Complete once a day.
Seated Piriformis Stretch
Sit in a chair with the leg you are going to stretch crossed over the other leg, ankle crossed over your knee. Sit up straight and lean forward from your hip joint, not your low back, until you feel a stretch in the back of the hip that is crossed over the other leg. After the stretch is done, return to the starting position and switch legs.
Suggested program: Hold the stretch for a total of 2 minutes on each leg. Complete once per day.
