Thighs (hamstrings ) and lower legs/ankles (gastrocnemius and soleus )
The hamstrings can become tight after activities like running and hiking. It is important to stretch your hamstrings to avoid and alleviate lower-back pain. You will need a strap for this.
COOL-DOWN • STATIC • PROP (STRAP)
INSTRUCTIONS
1. Lie on your back with your knees bent, feet flat on the floor. Draw your right knee toward your chest, looping the strap around the sole of your right foot. Hold one end of the strap in each hand with your palms facing each other.
2. Extend your left leg out in front of you on the floor while extending your right leg up, pressing your right heel toward the ceiling to draw your leg as perpendicular to the floor as possible.
3. Keep the back of your head and shoulders on the ground. Apply gentle pressure to your right foot using the strap, bending your elbows and drawing your toes toward your shin. Hold this stretch.
4. Switch sides and repeat.
• For more support, ditch the strap and perform this stretch in a doorway instead, resting your extended leg against the door frame. You can change the deepness of the stretch by positioning your buttocks closer to or farther from the door frame.
• For a deeper stretch, perform this as a PNF stretch (see here ), pressing your foot against the strap to resist the stretch, contracting your hamstrings for 3 to 6 seconds before using the strap to bring your knee closer toward your body, holding it for 15 to 30 seconds.
Drawing the toes toward your shin while doing this hamstring stretch also gives your calf muscles a good stretch.
Thighs (quadriceps ) and hip flexors
This stretch focuses on your quads, or quadriceps (the muscles that make up the top of your thighs), which you use daily for such activities as walking, climbing stairs, and merely standing.
COOL-DOWN • STATIC • PROP (WALL OR CHAIR; TOWEL OR STRAP)
INSTRUCTIONS
1. Stand with your feet hip-width apart, parallel to a wall or the back of a sturdy chair. Place your right hand on the surface for support.
2. Shift your weight to your right foot and bend your left knee, pulling your heel toward your glutes and reaching your left hand behind to grasp the top of your left foot or ankle.
3. Keep your left knee close to and in line with your right knee. Shift your hips slightly forward. Hold this stretch.
4. Switch sides and repeat.
CHANGE IT UP
• For even more support, lie on your side, keeping your bottom leg extended as you bend your top leg to stretch your thigh. If you need an easier version of this stretch, use a towel or strap to draw the heel of your top leg back toward your glutes (buttocks).
• To test your balance, do this stretch away from the wall, keeping your free hand on your hip.
When doing this stretch, point your knee down toward the ground so your thigh is perpendicular with the floor and your knees are in line with each other.
Thighs (hamstrings ), inner thighs (certain hip adductors ), torso (erector spinae ), chest, and front of shoulders
This yoga-inspired stretch targets major muscles of your upper and lower body, with primary attention on the hamstrings, a muscle group that can become tight when you walk, hike, run, and bike, among other activities. The use of a strap helps stretch tight muscles in your chest and shoulders from all the long hours we spend typing or driving.
COOL-DOWN • STATIC • PROP (STRAP)
INSTRUCTIONS
1. Stand with your feet wide, about 3 to 4 feet apart, and parallel to each other, knees softly bent. Hold a strap in one hand with your palm facing behind you and reach your opposite hand behind you to grasp the other end of the strap.
2. Inhale, keep your back straight, and roll your shoulders back and down.
3. Exhale and fold yourself forward, hinging at your hips to draw your torso toward your thighs and the top of your head toward floor. Allow your arms to move forward while you continue to hold the strap. Hold this stretch.
CHANGE IT UP
• For an easier version of this stretch and more support, ditch the strap and use a chair. Perform this stretch as described while facing the seat of a sturdy chair, resting your elbows and forearms on the chair seat for support. Focus on stretching your hamstrings and back within a range of motion that is comfortable for you.
• To deepen the stretch, skip the strap, interlace your fingers, and draw your knuckles toward the ceiling.
Allow the top of your head to move toward the floor during this forward fold to give your back a good stretch and release tension.
Thighs (quadriceps ) and hips (hip flexors )
This stretch targets your quads and hip flexors, muscles that are often strong but tight. If you spend long periods of time seated at work or run or cycle often, include this stretch in your flexibility training.
COOL-DOWN • STATIC • PROP (TOWEL OR PILLOW)
INSTRUCTIONS
1. Start by kneeling on a folded towel or thin pillow with your toes tucked under and the balls of your feet pressed against a wall. Step your right foot forward, bending your right knee about 90 degrees. Keep your right knee in line with the second toe of your right foot.
2. Slide your left knee back slightly so the top of your foot is now resting against the wall and your toes point toward the ceiling, creating a stretch on the top of your left thigh and in your hip. Hold this stretch with your hands on top of your thigh.
3. Switch sides and repeat.
CHANGE IT UP
• For a little variety, use a strap to bend your left knee and draw your heel toward your glutes.
• To deepen the stretch in your hips and quads, lift your chest slightly while shifting your hips forward.
To reduce the risk of straining your front knee, keep that knee in line with the second toe of your front foot. This means you should be able to see the big toe of your front foot when doing this stretch. You can also choose to keep the toes of your back foot tucked as opposed to resting the top of your foot against the wall.
