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Step 1
Warm up your muscles before you stretch. Lightly run in place or do gentle jumping jacks for five minutes. If you stretch cold, you can hurt yourself.
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Step 2
Find an edge. Either use blocks, steps or a street curb. Stand erect. With your heels dangling off the edge, place the balls of your feet on the edge or step and balance yourself.
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Step 3
Breathe out and gradually sink your heels to the ground. If you need balance for this lower leg stretch, find a wall to balance your body for support.
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Step 1
Prepare your body for a split position. Kneel and keep both legs together with your hands at your sides.
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Step 2
Raise one knee and position your foot slightly in front of your body for support.
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Step 3
Flex at the hips, gradually bringing down your upper torso onto or near your front thigh.
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Step 4
Position your hands in front of your front foot for balance and support.
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Step 5
Breathe out while sliding your front foot forward. Extend your rear leg while you straighten for a split position.
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Step 6
Bend the rear leg. Gradually pull your rear foot to the back of your head. Feel the stretch. For the stretch to be maximized, both legs must be extended and straight with your hips squared. You should be facing the front, not twisted or side-ways, with your buttocks completely on the floor.
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Step 1
Find a partner for this stretch. Sit on the ground upright, keeping your legs straight and your arms even and overhead.
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Step 2
Sit back-to-back with your partner in the same sitting postion.
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Step 3
With both of you still seated back-to-back, allow your partner to grab and hold your arms above the elbows.
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Step 4
Breathe deeply and have your partner lean forward while pulling and lifting your torso off the floor. Feel the stretch.
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Step 1
Sit or stand erect on the ground, flexed backward.
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Step 2
Put the heel from one hand up against the finger tips of your other hand.
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Step 3
Push gradually on the heel of the hand, touching the fingers.
