13
Calves and Achilles tendon stretches
Support yourself with two hands on a wall or a
tree with one leg stretched behind you. Keep the
leg straight and the heel on the ground. Keep the
position for 10 - 15 seconds. Repeat 3 times for
each leg.
Quadriceps stretches
Support yourself with your right hand on the wall
or a table and stretch your left hand backwards to
hold your ankle. Pull it towards your buttocks until
you feel tension in your thigh. Keep the position
for 10 - 15 seconds. Repeat 3 times for each leg.
Inner thigh stretches
Sit down with your soles touching and knees
outward. Pull your feet towards your groin. Keep
the position for 10 - 15 seconds. Repeat 3 times.
