Soleus Stretch

• Stand with the foot back and both knees bent.
• Keeping the heel on the floor turned slightly out, lean into the wall until the stetch is felt in the lower calf.
• Repeat 2 to 3 times for 30 seconds.
• Reverse leg position and repeat the steps for the other leg.

Gastroc Stretch

• Stand with the foot back, leg straight, and forward leg bent several feet from the wall.
• Keeping your heel on the floor turned slightly out, lean into the wall until a stretch is felt in the calf.
• Repeat 2 to 3 times for 30 seconds.
• Reverse the leg position and repeat.

Hamstring Stretch

• Supporting the thigh behind the knee, slowly straighten the knee until the stretch is felt in back of the thigh.
• Repeat 2 to 3 times per set. Hold for 30 seconds.
• Reverse legs and repeat the steps.

Tensor Stretch

• Cross one leg over the other leg.
• Lean to the same side until the stretch is felt on the other hip.
• Hold for 30 seconds.
• Reverse leg position and repeat steps for other leg.
• Repeat 2 to 3 times per set.
• Do 2 to 3 sets.

Quadriceps Stretch

• Pull heel toward buttock until a stretch is felt in front of the thigh.
• Hold for 30 seconds.
• Reverse legs and repeat.
• Repeat 2 to 3 times per set.
• Repeat 2-3 sets.

Pirformis Stretch

• Cross one leg over the other thigh and place elbow over outside of knee.
• Gently stretch the buttock muscles by the pushing bent knee across the body.
• Hold for 30 seconds.
• Reverse the leg position and report.
• Repeat 2 to 3 times per set.
• Repeat 2 to 3 sets.

IT Band Stretch

• Begin with a foam roller just below the hip joint on your side.
• Use opposite leg crossed in front of you for support.
• Support the weight of your body on your hands and opposite leg.
• Keep body perpendicular to the ground.
• Slowly roll to just above the knee.
• Repeat 4 to 7 times.
• Reverse legs and repeat steps for opposite leg.