Stand facing partner Bend forward leg slightly Bend ankle of back leg Push on hands of partner to get full stretch
Bend both knees to ease strain
Hamstring Stretch
Standing Straddle Stretch
Stand with Legs straight out and together Legs are not locked Bend at hips, reach toward ankles As flexibility increases, reach for feet Push out through the heels, forcing toes to the sky
Stand with feet more than shoulder length apart, bend at hips Reach out toward the middle of legs, then alternate between right and left legs Keep the back straight
Standing Quad Stretch
Forward Bend
Stand with one foot flat on ground Bend knee of other leg, reaching foot toward buttock while grasping ankle with hand Pull foot directly toward buttock Do not twist knee Stretch can be done standing alone or balancing with partner or fence/ wall If pain occurs in knees during stretch and foot is pointing out to the side, point foot back to relieve stress
Stand, arms outstretched overhead Slowly bend at waist Bring hands to ankle level without strain
