Hi, my name is Mike Quebec, and today's subject is lower extremity stretches. For our lower extremity stretches, I'm going to target my glutes, my hips, and my calves. There are other lower extremities as well. Hamstrings, which we, which you earlier. As well as quadriceps, we also handled that. So, right now let's handle the glutes. The glutes is what I'm sitting on right now. And actually, I'm already in position to stretch. I'm sitting cross legged fashion, like a boy scout, this is the stretch now. I'm going to take a deep breath in, and I breathe out and reach forward. I'm going to hold that for a count of ten seconds. Let's say I've already held that for ten seconds. Then I come up. Now I want to hit the hips. Side of the hips. So, what I'm going to do, I'm going to turn this way so you can see, I'm going to cross one leg on top of the other. This leg, which is my left leg, which is on top, is actually the leg that's actually the side that's going to be stretched, because I want to hit this. This is what I want to stretch. OK, so with this leg crossed on top, now I turning around the opposite so you can see what I'm doing. I'm going to lie back, this bottom leg now, is going to act as a lever. I'm going to reach through the opening, and grab the bottom leg. I'm going to lie back and I'm going to pull. Pulling here, this isn't what's being stretched, this pull will actually stretch this top leg, and let me turn around, that will hit this muscle right here on the side. Alright, hitting the calves. Earlier on, we did this hamstring stretch. One leg folded in, one leg extended out, and I point to the toes. Well point to the toes will hit my hamstrings. All I have to do to hit the calves is flex my toes towards me. And ten just go ahead and grab those toes, now I'm hitting my calves. So those are the three lower extremity stretches that I wanted to demonstrate today. Glutes, what I'm sitting on, crossing the legs, reaching up, reaching forward, ten seconds. Or more. Side of the hips. I'll do it on the opposite side this time. So, I let's say I want to stretch my the right side of my hip, right leg on top of the left, crossed over, lie back, reach through and grab the bottom leg, and pull, that's for the side of the hips, for the calf. I'll do the opposite leg this time. One leg folded in, one leg extended out. Flex the toes towards me, grab the toes and I'm hitting the calf.
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