Stretching the Legs

Stretches on this Page:
Kneeling Lunge, Front of Thigh, Cross Legged Hip Drop Back of Thigh – Strap,
Back of Thigh – Wall, Inner Thigh – Knees Bent, Inner Thigh – Knees Straight,
Upper Calf, Lower Calf, Shin, Outside of Lower Leg

Muscles on this Page:
Quadraceps & hip flexors (psoas), Gastrocnemius, Soleus, Hamstrings,
Hip adductors (one-joint), Hip adductors (two-joint), Peroneii


Please see more about stretch information for general guidelines.
And refer to the instructions given to you by your RMT.
Each stretch should always be repeated on the other side, unless specified by your RMT.

 
Kneeling Lunge

Quads and Hip Flexors (Iliopsoas)

In lunge position, place back leg knee down on the ground, keeping hips square. Gently lower body down to the ground. To increase stretch place box underneath the back foot to raise it off the ground.

 
Front of Thigh

Quadraceps Group (Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis

Standing on one leg, support body with arm on wall for balance as necessary. Keeping knees together, grasp foot and pull towards bum. May also be done laying on floor, with the stretch side up.

 
Cross Legged Hip Drop

Iliotibial Band (via Tensor Fascia Lata & Gluteus Maximus)

Stand at right angle to a wall, placing right hand against the wall at shoulder height. Cross the right leg behind the left leg, and turn the right foot forward. Step left foot towards wall. Keeping the hips at right angles to the wall, and rear (right) leg straight, allow the right hip to drop down. Control is with the left leg. Repeat other side.


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Cross Legged Hip Drop

Iliotibial Band (via Tensor Fascia Lata & Gluteus Maximus)

Stand at right angle to a wall, placing right hand against the wall at shoulder height. Cross the right leg behind the left leg, and turn the right foot forward. Step left foot towards wall. Keeping the hips at right angles to the wall, and rear (right) leg straight, allow the right hip to drop down. Control is with the left leg. Repeat other side.


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Cross Legged Hip Drop

Iliotibial Band (via Tensor Fascia Lata & Gluteus Maximus)

Stand at right angle to a wall, placing right hand against the wall at shoulder height. Cross the right leg behind the left leg, and turn the right foot forward. Step left foot towards wall. Keeping the hips at right angles to the wall, and rear (right) leg straight, allow the right hip to drop down. Control is with the left leg. Repeat other side.


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Cross Legged Hip Drop

Iliotibial Band (via Tensor Fascia Lata & Gluteus Maximus)

Stand at right angle to a wall, placing right hand against the wall at shoulder height. Cross the right leg behind the left leg, and turn the right foot forward. Step left foot towards wall. Keeping the hips at right angles to the wall, and rear (right) leg straight, allow the right hip to drop down. Control is with the left leg. Repeat other side.


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Cross Legged Hip Drop

Iliotibial Band (via Tensor Fascia Lata & Gluteus Maximus)

Stand at right angle to a wall, placing right hand against the wall at shoulder height. Cross the right leg behind the left leg, and turn the right foot forward. Step left foot towards wall. Keeping the hips at right angles to the wall, and rear (right) leg straight, allow the right hip to drop down. Control is with the left leg. Repeat other side.

 
Upper Calf

Gastrocnemius, Plantaris

Stand facing a wall, supporting body with arms. Place right ball of foot against the wall, heel on floor, leg straight. Lean body towards the wall. Repeat on other side.

 
Lower Calf

Soleus

Stand facing a wall, supporting body with arms. Place right ball of foot against the wall, heel on the floor, leg bent-. Lean body towards wall. Repeat other leg.

 
Shin

Tibialis Anterior

Place top of toes on ground, keep ankle straight, and gently push the top of foot down.

 
Outside of Lower Leg

Peroneii

Place outside of foot on ground so that the sole is perpendicular to the ground. Move hips on stretching side out to increase the pull at the ankle.






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