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Step 1
Warm up. Warming up not only allows you to stretch deeper but it keeps the muscles loose and stretched for a greater amount of time. A slow jog, running in place or jumping rope can give you a sufficient warmup to begin your stretches with warm and loose leg muscles.
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Step 2
Begin with the front stretch. Stand up straight facing a bar or wall. Lift one leg and place it so your heel rests against the supporting object with toes facing up. Straighten your knee and let your muscles stretch and relax. Bend your torso so your head moves towards your extended knee. Hold the stretch for a minimum of one minute and up to five minutes.
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Step 3
Do the side stretch. The side stretch is very similar to the front stretch, except in this case begin by standing with the supporting object (wall or bar) at your side. Lift the leg closest to the supporting object so that your heel rests on the object with your toes facing towards your body and not, like your standing foot, straight ahead of you. Hold the stretch for one minute or more.
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Step 4
Continue with the back stretch. Begin by placing a stable chair in front of you as you stand with your back to the supporting object. Lean forward and extend your leg behind you in an arc so that the top of your foot rests against the supporting object. Support yourself with your arms on the chair and raise your body up and lower it down without moving your legs or hips.
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Step 5
Repeat each stretch with the second leg.
