Stretches for Your Legs

If you’re an active runner, cyclist, or just work on your feet all day, consistent stretching can decrease muscle pain and tension.

Only stretch to the point of comfort, not of pain. If any of these stretches are difficult because of muscle tension, let your massage therapist know you would like to work on releasing that area of your next session. If you experience intense pain with any of these stretches, discuss them with your physician before continuing.

Hamstring Stretch

Stand upright, with your leg straight and your foot resting on a stair or low stool in front of you. Exhale and slowly lean into your straight leg until you feel a comfortable stretch. Hold for 10 to 30 seconds. Repeat on both sides.

Calf Stretch

Stand facing a wall with your toes almost touching it. Lean into your hands placed at shoulder height against the wall. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Keep your toes pointing straight forward. Repeat on both sides, holding for 10 to 30 seconds.

Calf Stretch #2

Place the ball of one foot on the edge of a step. Lower your heel of the step to stretch your calf muscle for 5 to 10 seconds. Stretch one calf muscle at a time, alternating legs.

Quad Stretch

Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Without leaning forward, move your knee backward to a comfortable stretch, hold for a few seconds, then return, repeating on both sides.