Lower Body Stretches

Stand with the feet wide enough apart to feel a gentle stretch on the inner thigh

Turn the feet out to 45°

Bend one knee towards the foot whilst keeping the other leg straight

Lean the torso towards the straight leg until a stretch is felt on the inner thigh

Hold the stretch for 30 seconds then repeat on the other side

Sit on the floor and grasp your ankles pulling the heels firmly in towards the body

Use the elbows to push the knees towards the floor until a stretch is felt

Hold the stretch for 30 seconds

Stand up and place the heel of one leg on a raised surface high enough to feel a gentle stretch on the back of the leg

Turn the foot of the standing leg out to 90°

Straighten both legs

Place both hands on the raised leg and slide them towards the foot until a stretch is felt on the hamstring

Stand up and hold something for support

Grasp the top of the foot with the free hand and pull the heel up towards the gluteals (bum)

Stand up straight keeping the chest up, the abdominals engaged and the knee of the bent leg in line with the knee of the standing leg

Push the hip forward slightly and hold the stretch for 30 seconds

Repeat on the other side

Kneel on the floor making sure the front knee and back knee are both at 90° or greater

Push the hip forwards, engage the abdominals, lean back slightly

Rotate the torso towards the front leg holding the thigh with the opposite hand

Hold the stretch for 30 seconds then repeat on the other side

Lie on the floor on your back and bend one leg bringing the knee towards the head

Place the arm on the same side out at 90° on the floor

Grasp the knee with the opposite hand and pull the leg laterally (to the side), allowing the hip to roll, until a stretch is felt through the lower back

Make sure the straight arm doesn't lose contact with the floor

Hold the stretch for 30 seconds then repeat on the other side

Kneel on the floor making sure the front knee and back knee are both at 90° or greater

Push the hip forwards, engage the abdominals, lean back slightly

Grasp the foot of the back leg with the hand of the same side and pull it up towards the gluteals maintaining the correct body position

Hold for 30 seconds then repeat on the other side

Stand up in front of a surface that is at hip height

Grasp the foot bending the knee outwards and place the outside of the lower leg flat on the surface The knee should be at approximately 90° and the lower leg parallel to your body

Lean forwards and to the sideways (away from the stretched leg) to increase the intensity of the stretch

Hold the stretch for 30 seconds then repeat on the other side

Stand up and place the toes of one foot on a vertical surface with the heel on the floor

Lean back and get the heel as close as possible to the surface

Put pressure down on the heel so it doesn't move then stand up keeping the leg straight

The closer the heel is to the wall and the further you stand up the greater the intensity of the stretch

Hold the stretch for 30 seconds then repeat on the other side

Stand with the feet wide enough apart to feel a gentle stretch on the inner thigh

Turn the feet out to 45°

Keeping the legs straight lower the torso slowly towards the floor until a stretch is felt through the lower back, hamstrings and adductors

Hold for 30 seconds