Hamstrings Quadriceps Lie on back holding leg behind knee. Straighten knee until Stand grasping ankle. Pull stretch is felt, keeping opposite ankle up and away from leg straight on floor. buttock until stretch is felt. Do not lean forward or allow back to arch. Lie on back with leg propped against corner, as shown. Hold one foot while lying on Keep opposite leg straight on side. Pull ankle back and away floor. Hold 45 seconds to 2 from buttock until stretch is felt. minutes. Keep leg parallel to floor. Calves With rear leg straight and heel With foot on chair/table, lean on floor, lean in to wall until forward until stretch is felt. For stretch is felt. Can also be done increased stretch, place foot on with rear knee bent. higher object. IT Band/Medial Glute/Piriformis Hip Flexors Lunge forward as shown with With wall-side foot on ground, rear leg straight. Press pelvis cross opposite leg over and toward floor. Can be done with lean hip toward wall while torso upright for deeper stretch. keeping wall-side leg straight. Kneel down as shown. Keeping shoulders flat on floor, Keeping chest upright, lean pull leg toward floor until stretch whole body forward. Keep is felt. gluted flexed. Stand propping leg on solid, flat Glutes surface about hip height. Lean forwardfrom the waist until With left leg over right, bring stretch is felt. right arm over left leg. Push left leg across body until stretch is felt. Turn head over left shoulder. Adductors From beginning position, slide foot further to the side until stretch is felt..