This document provides instructions for 14 stretching exercises to address lower body flexibility. The exercises include seated and supine stretches targeting the calves, hamstrings, hips and lower back. Each exercise lists sets, repetitions, hold time and daily frequency. The goal is to perform each stretch smoothly through a pain-free range of motion.

3. Seated Heel Slides
Sit with back, neck and head in a straight, neutral position. On a slippery surface,
slide your foot back and forth through a full pain-free arc movement.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

4. Supine Clams
Lay down and bend knees at a 90 degree angle with feet together. Place resistance band
around knees. Slowly pull knees apart and bring them back together through a pain-free range.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

5. Supine Piriformis Stretch
While laying, bend knees at
90 degrees. Slowly lift one
leg with the assistance of your
hands, bringing the knee and
ankle toward the opposite
shoulder.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

6. Rectus Prone with Belt
Lay face down and position
body on edge of table. Place
one leg down on the ground
with toe planted, and place
belt loop around the other
foot. Slowly and comfortably
pull the “tail” of the belt
forward with both hands,
bringing foot towards the
ground.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

7. Standing Gastroc Stretch
While standing, place hands
on wall about shoulder width
apart. Place one leg closer to
wall, slightly bent. Place the
other leg about a foot behind
the lead leg, completely
straight. Slowly lean
forwards into wall until a
pain-free stretch is felt in the
straight leg.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

8. Standing Soleus Stretch
While standing, place hands on
wall shoulder width apart. Place
one leg closer to wall, slightly
bent. Place the other leg a few
inches behind the lead leg,
slightly bent. Slowly lean
forward into the wall until a
pain-free stretch is felt in the
leg further behind.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

9. Standing Tibialis Posterior Stretch
While standing, slightly bend the
lead leg. Place the other leg a few
inches behind the lead leg, slightly
bent. Place a wedge under the arch
of the foot further behind. Slowly
press heel towards the ground until a
pain-free stretch is felt.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

10. Standing Toe Flexor Stretch
While standing, place one foot
with ONLY the toes curled up on
the wall. The rest of the foot
should remain flat on the ground.
For support, place the heel of the
other foot in contact with the heel
of the foot with the toes curled up
on the wall.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

11. Standing Hamstring Stretch
While standing, place one leg,
slightly bent, on chair. The other leg
should remain on the ground. Lean
torso slightly forward until a pain-
free stretch is felt in the hamstring of
the leg on the ground. Avoid arching
back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

12. Seated Toe Extensors Stretch
While sitting, cross one leg over the
other with ankle resting on the knee
of the support leg. Use hand to
slowly curl toes around and under
foot until a pain-free stretch is felt.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

13. Single Knee-to-Chest
While laying, bend knees at a
90 degree angle. Keep head
in a neutral position. Use
hands to grab knee and
slowly pull towards chest
until a pain-free stretch is
felt.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

14. Double-Knee to Chest
While laying, bend knees
at a 90 degree angle. Keep
head in a neutral position.
Use both hands to grab
both knees and slowly pull
towards chest until a pain-
free stretch is felt.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

15. Supine Heel Slides
While laying, fully extend both legs. Slowly and comfortably slide one heel
Keep head in a neutral position. towards upper body. As heel slides, toes
should be lifted off of the table.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day

16. Heel Slide with Ball
While laying, extend both legs and Slowly and comfortably roll ball in
place ball underneath calves. Keep towards upper body until heels are resting
head in a neutral position. on the ball and toes are pulled off of the
ball.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day