If you work on your feet, use your legs in vigorous exercise, or use them

very little, you will benefit from consistent stretching. You’ll get the best

results if you repeat them several times a day. Only stretch to the point of

comfort, not of pain. If you like these, you may want to try yoga classes

which include wonderful stretches for the lower body.

Note: If you feel any of these movements are difficult because of tension,

let your massage therapist know you would like to work on releasing that

area at your next session.

If you experience intense pain with any of these stretches, discuss them

with your physician before continuing.

1. Hamstring stretch. Stand upright, with your leg straight and your

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.

2. Calf stretch. Stand facing a wall with your toes almost touching it.

Lean into your hands placed at shoulder height against the wall.

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.

3. 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.

4. Quad stretch. Holding onto a table or back of a chair, 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, then return, repeating on both sides up to 20 times.