Leg stretches are a great way to help relax and rejuvenate your legs whether you use your legs in vigorous exercise, work on your feet, or use them very little. You’ll get the best results if you repeat these stretching techniques several times a day.
Stretch only as far as is comfortable. If any stretch causes pain, stop doing it until you discuss it with your healthcare provider.
Stretches for the Legs
Hamstring (back of the upper leg) stretch:
Stand upright, with one leg straight and its foot resting on a stair or low stool in front of you.
Exhale, and slowly lean into your straight leg until you feel a comfortable stretch. Hold for 10-30 seconds and return to start.
Repeat on both sides, several times.
Calf (back of the lower leg) stretch:
Stand facing a wall with your toes almost touching it.
Place your hands on the wall at shoulder height. Lean into your hands.
Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Keep your toes pointing straight forward.
Repeat on both sides, holding for 10-30 seconds.
An alternative calf stretch:
Place the ball of one foot on the edge of a step and lower the heel off the step.
Hold and stretch the calf muscle for 5-10 seconds.
Stretch one calf muscle at a time, alternating legs. Repeat at least 10 times each.
Quad (front of the upper leg) stretch:
Holding onto a table or back of a chair, bend your knee, lifting the foot back, and grasp your foot or ankle. Let your knee dangle straight down.
Without leaning forward, move your knee backward to a comfortable stretch, hold for a few seconds, and then return.
