lower body stretches

 

Always consult your Osteopath or General Physician before attempting an exercise or rehabilitation programme.

For more information or to make an appointment please contact (07) 5607 0100 or click here to contact us by email.

  

Adductors Stretch (Inside of leg)

Stand tall (ensure pelvis not rotated) with feet wide apart,

Face forward and ensure back is straight,

Lean to one side bending that leg,

A comfortable stretch should be felt on the inside of the straight leg.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Quadriceps Stretch (Front of thigh)

Stand tall (ensure pelvis not rotated),

Face forward and ensure back is straight,

Pull heel to buttocks (ensure pelvis does not rotate and back does not arch),

A comfortable stretch should be felt on the front of the bent leg.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

Other variations include side lying to hooking a towel around your foot

 

Hamstring Stretch 1 (Back of leg)

Stand tall (ensure pelvis not rotated),

Face forward and ensure back is straight,

Place one leg on chair (straight),

Keeping back straight,

Lean forward from the waist,

A comfortable stretch should be felt on the back of the raised leg.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Hamstring Stretch 2 (Back of leg)

Sitting on the floor with one leg straight (toes pulled back)

and the other leg bent with the sole of the foot against the opposite thigh,

Ensuring that your back stays straight,

Lean forward from the waist,

A comfortable stretch should be felt on the back of the straight leg.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Calves/Gastrocnemious (Back of lower leg)

Stand tall, close to a wall or doorway (ensure pelvis not rotated),

Face wall and ensure back is straight,

Place the ball of one foot against the wall with legs kept straight,

Lean forward over the foot towards the wall, keeping back straight,

A comfortable stretch should be felt on the back of the lower leg.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Calves/Soleus (Deeper fibres)

Stand tall, close to wall or doorway (ensure pelvis not rotated),

Face wall and ensure back is straight,

Place the ball of one foot against a wall with legs bent,

Lean forward over the foot towards the wall, keeping back straight,

A comfortable stretch should be felt on the back of the lower leg that is against the wall.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

Achilles Tendon

  

Piriformis (Deep buttock/hip)

Lying flat on your back,

Use your hands to bring one knee half way towards your chest,

Bring this knee towards the other side of your body and apply a gentle pressure down towards the floor with your hand, ensuring lower back does not leave the floor,

A comfortable stretch should be felt on the back of the buttock.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Gluteals (Buttock/hip)

Lying flat on your back with both knees bent,

Place one foot onto the front of the opposite knee and turn leg outwards (ie attempt to have leg parallel to wall in front),

Using both hands, hold the back of the thigh (the leg which still has the foot on the floor),

Then pull thigh towards the chest,

A comfortable stretch should be felt on the back of the buttock.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

 

Psoas/Hip flexor (Front of hip)

Kneeling with one foot in front (ie lunge position),

Face forward and ensure back is straight,

Lean forward deeper into lunge position and ensure that the pelvis does not rotate and back does not arch,

A comfortable stretch should be felt deep in the front of the hip.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

Can do with chair in front to support

   

Quadratus Lumborum (Lower back)

Lying flat on your back,

Bend one knee,

Bring this knee towards the other side of your body to the floor, whilst keeping your shoulders flat against the floor,

Use your hand to apply over pressure if required,

A comfortable stretch should be felt along the side of the lower back.

Hold this position until a change is felt (approximately 40 seconds)

Repeat three times per side two times a day

  

Note:

It is normal to feel slight discomfort and tightness while performing stretches. However, if any stretch causes pain, increased tingling/numbness or more than just slight discomfort, please discontinue the stretch and contact your Osteopath.

 

Bouncing while stretching may seem like it helps you stretch further, but it is actually counterproductive and can be injurious.

Bouncing also activates the stretch reflex (this is the reflex your doctor checks by tapping the tendon just below the knee cap, causing your foot to kick). Quickly stretching a muscle tendon (by bouncing) causes the muscle to perceive that it is going to be overstretched. Its response is to contract and shorten its resting length. Therefore bouncing stretches causes you to get tighter and tighter.

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lower body stretches
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