Go4Life Exercise–Back Of Leg Stretch

Go4Life Exercise–Back Of Leg Stretch


10. Back of Leg Stretch. This exercise is done lying on your back. Sandy: I want you to grasp the chair on both sides of the chair.
Jerry: O.K.
Sandy: Take your right knee down to a bent knee. Go ahead. Take that left leg down to a bent knee position. We’re going to reach out with our left hand, rolling our hips down. Take it to a reclined position, back to your elbows, straighten those legs out for me. And just go ahead and take it all the way down. Comfortable?
Jerry: Mmmhmm.
Sandy: O.K., good. That was a great job. What we’re going to do next is the hamstring stretch, or the back of the leg stretch. So what I want you to do is take that left leg to a bent knee position, foot flat on the floor. We’re going to being that right leg up straight. As you bring it up, it’s going to bend slightly. Grab behind the calf muscle. Give a slight tug, just a slight tension, now. Breathe in through your nose, out through your mouth. Relax. Hold that stretch for 10 to 30 seconds. And we’re going to take it back down. We’re going to do that again. So, we’re going to take that leg to a straight leg position. Now we’re going to bring it back up. Grab behind the calf. Breathe in through your nose, out through your mouth. Relax. Hold. 10 to 30 seconds. And take it down. Now what we’re going to do is we are going to go ahead and do the other leg. So, let’s straighten both legs out. Bring that right leg up to a bent knee position now, foot flat on the floor. Bring the left leg up straight, let it bend, grab behind the calf. Bring it to slight tension. Breathe in through your nose, out through your mouth. Relax. Hold… 10 to 30 seconds. Take it back down. O.K., Jerry. Let’s go ahead and do another repetition of that. Bring the left leg up straight, let it bend, grab behind the calf. Bring it to slight tension. Breathe in through your nose and out through your mouth. Relax. Hold… 10 to 30 seconds. Take it back down. How’d that feel?
Jerry: Good!
Sandy: Good. O.K. Jerry, that was a great job. So here’s what we need to do. We need to get back up off the floor. Jerry: O.K.
Sandy: O.K., so let’s go up to a bent elbow position, kind of like you’d watch T.V. Lean over to your left side, roll over. Take your right hand just so you can get up to your knees position. Grasp the outside with both hands. Take the right leg up, left leg up, draw the abs in tight, stand up straight, and good job!

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