Stretching Exercises
Stretching Exercises
Stand in front of a wall or other stationary object. Step forward with one foot and toes of both the feet to should be pointed straight forward. Keep the leg behind you with a straight knee during the stretch. Lean forward towards the wall and support yourself with your arms while allowing your front knee to bend until a gentle stretch is felt along the back of your rear leg. Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a bent knee during the stretch. Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you. Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.
While in a long seating position, place a towel just below the toes (front foot) and pull your foot towards your knee until a stretch is felt on your calf area.
Keep your target knee in a straightened (extension) position during the stretch.
Bend knee slightly. Loop belt or towel around ball of foot and toes. Pull toes towards nose until stretch is felt in the calf.
Stand with the middle of your foot on the edge of the stairs while holding onto the railing. Slowly drop heels off until you feel a stretch in the back of your legs keeping your knees straight.
While seated, cross your legs so that the affected leg is on top. Next, bend your big toe back with your fingers until a stretch is felt in your toe and or bottom of your foot.
Grab the tip of your big toe and bend it into a stretch as shown. Stabilize your foot with your other hand.
Stand with foot against the wall and the toes pointing straight up and slowly lower your foot to the ground maintaining toes pointing up.
Bring your hips towards the wall until you feel the stretch in the bottom of the foot.
Use a towel to stretch your plantar fascia by wrapping it around your heel and toe as shown. Gently pull the toes back while the heel holds the towel down. Perform as tolerated.
Grasp your foot by the big toe and plantar surface of foot
While standing, place your toes on the floor so that they bend upwards. Now, press down until a stretch is felt in the toes and or along the bottom of your foot.
While seated, put your affected leg’s ankle on the top of unaffected knee. Then, hold your foot and pull upwards until a stretch is felt along the side of your ankle.
While seated, put your affected leg’s ankle on the top of unaffected knee. Then, hold your foot and push downward until a stretch is felt along the inner side of
Cross your leg over your lap and pull your toes down to maintain the stretch for a while.
Stand in front of a bed or table facing your back towards the bed/table now place your toes on the edge of the table. Lean your body back towards the table and onto your foot till you starts to feel a stretch in the front of your ankle.
Grab your big toe and pull it to the side for a stretch. Stabilize your foot with your other hand.
Grasp the front foot with one hand and stabilize the lower half with other hand. Now rotate the upper portion pivoting at the arch of the foot as shown.
Place a tennis/lacrosse ball below the calf mucle to roll back and forth lengthwise between the split of the two lobes of your calf muscle.
Also roll across the width of the leg at the junction of the gastrocnemius and soleus muscles You can roll along either side of your achillies tendon as well. Try to identify the areas that are most sensitive and work in those areas