Lunging step forward
This is a simple stretching technique that is done by moving your body forward with one leg forward. But first you have to position your body first. Make sure that your toes are pointing outwards making a 45 degrees angle. When lunging, bend your knees and make 90 degrees from your legs down to your foot. Lunge with your heels touching the ground first and the rest of foot follows. See to it that your upper body is straight and do not bend your knee any further. Repeat this 10 times for each leg. You can intensify this exercise on an elevated surface.
Stretching the Tendon
Look for a step or a flat form and then suspend half of your foot on the edge in such a way that your body weight are on your heels. Make sure to balance carefully or look for a support that you can hold on to. After positioning your heels, stretch the tendon located at the lower part of your legs. Hold it for as long as you can and repeat the process 10 or more times.
Towel lifting
Sitting on the floor flat with your legs in from of you, bend your right legs until your foot is pressing the floor. Now wrap the ankle of your left leg with a towel and hold on to it. Pull the towel towards you while maintaining the position. Make sure that your buttocks won’t go off the floor to make this exercise effective. Hold the position for as long as you can and repeat with the other leg.
The V-Shape Stretching
Sit down on the floor with your legs bend in a V-shape position. Then twist your torso going to the left side of your body and press your one hand on the floor for support and the other one on your thigh. Next roll your right toes inwards together with your right hip. You should feel a relaxing effect on the right foot with toes pointing on your left leg. Do this for as long as you can, rest and repeat on the other side.
Knee Hug
Sit on the floor with your legs straight and closed together. Bend one leg across the other and make sure that foot is pressing the floor. Reach for that bent leg and move your chest closer to it. Squeeze them all together for 20 seconds. Do this on the other leg and repeat for 10 times or more.
Quad Stretching
Position yourself on the wall with your left hand pressing against it. Now bend your left knee forward and raise your right leg backwards. Reach for your right leg using your right arm and then pull your right leg towards your buttocks. Remember; do not bend your body while pulling your legs or it won’t be that effective. Hold the position for 10 seconds and do it on the other side.
