Remedial and Sports Massage
Malvern - Worcestershire
SKELETON
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hamstrings
To stretch the muscles of your left lower leg, stand with your right leg out in front of you with the knee bent. The further you bend the knee, the deeper the stretch to the left calf muscles. Hold for a minimum of 15 seconds before
repeating on the other side.
To stretch the muscles at the front of your left thigh (quads), stand with your feet together and bend your left knee taking hold of your left lower leg. Draw your foot toward your buttock. Ensure you remain upright (no leaning) and that your knees stay together and your thighs aligned. Hold for a minimum of 15 seconds before repeating on the other side.
To stretch the muscles at the back of your left thigh (hamstrings), stand with your left leg out in front of you with the knee straight. Place your hands on your left thigh as you bend forward over your leg. Hold for a minimum of 15 seconds before repeating on the other side.
To stretch the deep muscles of your lower leg, sit on the floor with your knees bent and your toes pulled back toward you. The more you pull your toes back, the deeper the stretch. Experiment with the angle of you knees to feel
a stronger stretch. Hold for a minimum of 15 seconds before repeating on the other side.