Lower Limb Stretches


Autumn is here, which means that hiking season for red leaves viewing is also here! Let’s learn some lower limb stretching and do it before our hike to get our muscles ready!


1. Standing Calf Stretch – Soleus



- Start by standing in front of a 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 as you allow your front knee to bend until a gentle stretch is felt along the back of your leg which is mostly behind you

- Hold it for 30 seconds and repeat in the other leg


2. Standing Calf Stretch – Gastrocnemius



- Start by standing in front of a 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 straight knee during the stretch

- Lean forward as you allow your front knee to bend until a gentle stretch is felt along the back of your leg which is mostly behind you

- Hold it for 30 seconds and repeat in the other leg


3. Standing Hamstring Stretch



- Start by standing with one foot forward and your heel placed on the ground.

- Slowly lean forward until a stretch is felt behind your knee/thigh

- Bend through your hips and not your spine

- Hold it for 30 seconds and repeat in the other leg


4. Quad stretch



- Start by standing near a sturdy object

- Grab foot with hand and pull heel up to glute.

- Keep knees close together.

- Hold on to the object if needed

- Hold it for 30 seconds and repeat in the other leg



5. Psoas Stretch



- Place one foot in front of the other in a lunge position with the back knee near or on the ground

- Maintaining a pelvic tilt, turn your torso opposite direction of the back leg and reach the opposite arm (the same-sided arm as the leg behind) up and over your head

- Hold it for 30 seconds and repeat in the other leg

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