Lie on the back, legs extended and chin tucked in. Place the strap to the arch of the left foot. Inhale and slowly raise the left foot up towards the sky keeping the right leg and hip connected down towards the floor. Grip the strap with both hands and only go to the point where you feel the first initial stretch in the hamstrings. Flex the left foot. Stay here for 20 seconds 3 times. Repeat on the other side.
Stand in a staggered lunge with toes pointing straight ahead. Bend your front knee so it's in line with the ankle; keeping the back foot flat. Press hips gently forward, feeling stretch in back calf. Release, then bend the back knee to stretch the underside of the calf muscle. Repeat, then switch legs.
Stand in a staggered lunge with toes pointing straight ahead. Bend your front knee so it's in line with the ankle; keeping the back foot flat and bend the back knee as in the picture. Press hips gently forward, feeling stretch in back calf. Hold for 20 seconds 3 times.
Sit with your back straight like in the picture above and gentle press down on your knees. Hold for 20 seconds 3 times.
Lie on your back like the picture above. Cross one leg over the other like the picture above. Hold stretch for 20 seconds.
Stand next to a wall, Chair or bench like the picture above. If needed hold on and gently pull the opposite foot to your butt until you feel a gentle stretch in the quad. Hold for 20 Seconds 3 times.
