Lower Body Stretches

Gastrocnmenius – Plantar flexion of the foot

Muscle: Gastrocnemius Action: Plantar flexion of the foot. “Toe raises”. “JUMP”, walk, step, run . Stretch: Begin by standing, facing a wall. Place one foot forward the other back. The back leg is the one to stretch. Place the heel on the floor and straighten the leg fully. Cautions: Be sure toes are forward and perpendicular to wall. Muscle: Soleus Action: Plantar flexion of the foot Stretch: Begin by standing, facing a wall. Place one foot forward, the other back. The back leg is the one to stretch. Place the heel on the floor. Bend the knee to shift the stretch to deep within the lower leg. Allow the body weight to drop down into the ankle.

Soleus – Plantar Flexion

Muscle: Soleus Action: Plantar flexion of the foot Stretch: Begin by standing, facing a wall. Place one foot forward, the other back. The back leg is the one to stretch. Place the heel on the floor. Bend the knee to shift the stretch to deep within the lower leg. Allow the body weight to drop down into the ankle.

Anterior Tibialis – Anterior Lower Leg Muscles

SHIN SPLINTS/Foreleg Stretches Muscle: Anterior Tibialis Action: Dorsal Flexion of the ankle Stretch: Sit on heels. Put toes into plantar flexion and sit back onto your heels. OR a variation is to sit and gentle pull the toes into plantar flexion and supination (pull down on toes while turning sole of foot, simultaneously.) Cautions: Don’t over stretch or strain Knee joints.

Hamstring Group – Leg Flexion At Knee

Muscle: Biceps Femoris/Semitendonous/Semimembranous Action: Extension of leg and flexion of the knee Stretch: Lying on your back, using a rope, with the opposite leg slightly bent (to support low back) Loop rope around foot or ankle. Gently pull the rope until you feel a good stretch in the back of the thigh. Pull In three directions. A) To same Shoulder B) To Opposite Shoulder C) To opposite base of rib cage. Cautions: Keep head and neck down on floor or table. Opposite leg can be bent to prevent low back strain. Don’t over stretch.

Quadriceps Group – Leg extensors at knee

Muscle: Rectus Femoris/ Vastus Lateralis/Vastus Medius and Vastus Intermedius Action: Extension of the knee. Stretch:Standing with support. Grasp the ankle or toes and gently pull the heel to the buttocks. To accentuate the stretch: while pulling heel to the buttocks, gently pull the knee posteriorly. Cautions: Careful not to over stretch/stress the knee joint.

Gluteals Muscles – Leg Extensors at Hip

Muscle: Gluteals Minimus/Maximus and Medius Action: Leg Extension Stretch; Laying supine (on your back) draw the knee into your chest and pull across your body to the opposite shoulder, opposite rib cage and opposite hip. Cautions: Discontinue if you feel any discomfort in your low back.

Piriformis- External Rotation

Muscle: Piriformis Action: External rotation of the hip Stretch Lying supine (face up or on back) Bend the knee and place the ankle of the opposite leg on the Knee of the bent knee,. Gently draw the bent knee into the chest while pushing out on the knee that has it’s ankle over the knee. Cautions: Be sure to keep foot over knee flexed so as NOT to strain or twist the knee.

Iliopsoas – Hip Flexion

Muscle: Iliopsoas (Iliacus/Psoas) Action: Flexion of the hip. Stretch: Lunge position. One knee on the ground and the other leg outstretched. Lunge forward to the point of the knee just over the ankle.. Keeping hips parallel (forward) gentle push the hips forward. The stretch should be felt in the back leg. Cautions: Keep the torso and body aligned. Don’t lean forward at the waist or backwards.