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Stretches - Leg

Mega Therapy
Hamstring (sitting)
Mega Therapy
  • Sit on the ground with your legs out straight in front of you
  • Bend one leg and turn it out so the sole of your foot is on the inside of your other leg near your groin
  • Lean forward from your hip towards the foot of the straight leg
  • You should feel the stretch on the back of your straight leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Hamstring (sitting)
Mega Therapy
  • Sit on the ground with your legs out to your sides
  • Turn towards one leg
  • Lean forward from your hip towards the foot of that leg, keeping your leg straight
  • Hold for 30 sec to a minute
  • Repeat on both sides

Hamstring (sitting)
Mega Therapy
  • Sit on the ground with your legs out straight in front of you
  • Lean forward from your hips towards your toes
  • For an increased stretch pull your upper body towards your toes
  • Hold for 30 sec to a minute

Hamstring (lying)
Mega Therapy
  • Lie on your back
  • Keep your leg straight and raise it as far as you can
  • To increase the stretch pull your leg towards you with a towel, keeping it straight
  • Hold for 30 sec to a minute
  • Repeat on both sides



Hamstring (standing)
Mega Therapy
  • Stand facing a table
  • Put one leg on the table in front of you
  • Keep both legs straight
  • Make sure your bottom foot is parallel to your top leg (pointing towards the table)
  • Lean forward from your hips towards the foot of your top leg
  • You should feel the stretch at the back of the top leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Hamstring (standing)
Mega Therapy
  • Stand with one foot in front of the other with your weight on your back leg
  • Bend the back leg and keep the front leg straight
  • Reach towards the toes of your front leg
  • Hold for 30 sec to a minute
  • Repeat on both sides



Quads
Mega Therapy
  • While standing, bend one knee to take your foot as close to your buttocks as possible
  • Hold your foot near the buttocks of the same side with that arm
  • You may need to use the other arm for balance
  • Keep your hips facing forwards and your knees together
  • You should feel the stretch in the front of your thigh
  • Hold for 30 sec to a minute
  • Repeat on both sides

Quads (lying)
Mega Therapy
  • Lie on your side
  • Keep your knees together
  • Bend your top leg and bring your foot towards you bottom
  • For an increased stretch take the bent knee backwards
  • Hold 30 sec to a minute
  • Repeat on both sides

Calf / soleus
Mega Therapy
  • Stand with one foot in front of the other
  • Put your weight on your back leg
  • Keep the sole of your back foot on the ground
  • Bend your back knee as far as you can
  • You should feel the stretch in the back of your ankle near your Achilles tendon on your back leg



Calf / soleus
Mega Therapy
  • Stand on a step with one heel hanging back over the edge
  • Push that heel towards the ground with that knee bent
  • Hold for 30 sec to a minute
  • Repeat on both sides

Calf / Gastrocnemius
Mega Therapy
  • Stand on a step with one heel hanging back over the edge
  • Push that heel towards the ground keeping that leg straight
  • You should feel the stretch behind that knee
  • Hold for 30 sec to a minute
  • Repeat on both sides



Calf / Gastrocnemius
Mega Therapy
  • Stand with one foot in front of the other, shoulder width apart
  • Keep both feet flat on the ground
  • Bend the front leg and keep the back leg straight
  • Push against the wall
  • Move the back leg further from the wall to increase the stretch on the back leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Calf / Gastrocnemius
Mega Therapy
  • Rest on your hands and toes
  • Put one foot behind the other so only one foot is on the ground
  • Push your body weight backwards over your toes keeping your leg straight
  • Hold for 30 sec to a minute
  • Repeat on both sides