Seated Hamstring Stretch

Starting Position:
Sit with one leg forward, the other relaxed (it plays no part in the stretch). The toes on the forward leg should point to the ceiling.

The Stretch:
The stretch should be felt beneath the thigh (the hamstring) not the lower half of the leg. Lean forward, leading with the chin and looking straight forward (not as shown).

There is no need to reach for the feet; the hands can rest at any point on the leg. Lean forward, don't pull!

Hold all stretches for 30 seconds then release slowly. Repeat on the other leg.

Calf Stretch

Starting Position:
Bend the front knee keeping the heal of the rear leg on the floor (foot facing forward).

The Stretch:
Keeping the knee of the rear leg straight, push the rear heal into the floor. The stretch should be felt at the back of the lower leg.

Use a wall for support or additional pressure if required.

Hold all stretches for 30 seconds then release slowly. Repeat on the other leg.

Thigh Stretch

Starting Position:
Balance on one leg (use a wall for support) with knees together.

Take hold of the ankle, not the foot.

The Stretch:
Bring the heel up to the bottom, keeping both knees touching. Never attempt to touch the sole of the foot to the bottom as this can damage the knee. Also, take care not to twist the knee.

The final position should be as shown.

Hold all stretches for 30 seconds then release slowly. Repeat on the other leg.

Inner Thigh (Groin) Stretch

Starting Position:
Sit tall with hands on the ankles and elbows pressing against the knees (as shown). Soles of the feet should be together.

The Stretch:
Without pulling on the feet, use the elbows to push the knees apart as far as comfortable.

Hold all stretches for 30 seconds then release slowly.

Warning: never stretch beyond the point of discomfort, and never bounce any stretch! All movements should be performed slowly. If in doubt, read the Dos and Don'ts or ask!