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Lower Body Calf Stretch   Calf Stretch with Bent Knee   Stand facing wall/fence Lean arms and forehead on wall/fence Bend forward leg slightly Bend ankle of back leg   Bend both knees to ease strain     Hamstring Stretch   Seated Straddle Stretch   Legs straight out and together Legs are not locked Bend at hips, reach toward ankles As flexibility increases, reach for feet but don't pull on toes Push out through the heels, pointing toes to the sky   Legs straddled, bend at hips Reach out toward the middle Keep the back straight     Hurdle Stretch — Incorrect   Hurdle Stretch — Correct   Correct alignment of the lead leg is important in a hurdle stretch. The foot must be aligned in the forward direction of running.   Sit with legs outstretched Bend knee, touch bottom of foot to opposite thigh Toes of the straight leg are flexed toward sky Push out through the heel, forcing toes to the sky Bend at hips in nice easy stretch bringing chest forward toward knee, reaching toward the outstretched foot       Step-Ups   Standing Hamstring Stretch   Step onto support, with bent leg Push hips in, toward support   Rest heel of foot Push chest/shoulders in and up Don't rest heel on something too high Don't overstretch     Forward Bend   Stand, arms outstretched overhead Slowly bend at waist Bring hands to ankles or shins or knees without strain Point fingers toward feet

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