Do these exercises gently and in a controlled way and remember, pain is a sign to stop. Please read the instructions fully!
Bend through the front leg. Feel the calf stretching and hold in this position for 10 seconds. Keep your heels flat on the floor!
3 for each leg, 10 seconds holding in the stretched position. Do not bounce the stretch!
Grasp your foot. Bend the leg and feel the stretch in your thigh muscles.
3 for each leg, 10 seconds in the stretched position. Do not bounce the stretch!
Try to touch your toes with both hands. Feel the stretch in the back of your thighs and hold this position for 10 seconds.
To stretch the right hand side, bend through the left knee and rest your body on the bent knee. Feel the stretch in the inner part of the thigh. Your toes remain pointing forward.
Now extend one leg. Hold this for 10 seconds. After 10 seconds resting, repeat the exercise with the other leg.
3 for each leg, hold for 10 seconds, repeat the exercise up to five times for each leg.
Walk for a few paces on your toes. Your heals and the mid sections of your feet should not touch the ground when doing this. Try doing little steps.
15 seconds then take a break. You can repeat this exercise up to 20 times.
Swing your raised leg back and forth or rotate the leg in a circular motion. Try to keep this going for 30 seconds.
Up to 3 times for each leg.