1a Single Heel Drop Calf Stretch
Stand on a raised object or step. Put the toes of one foot on the edge of the step and keep your leg straight. Let your heel drop toward the ground.
1b Single Heel Drop Achilles Stretch
Stand on a raised object or step and place the toes of one of your feet on the edge of the step. Bend your leg and let your heel drop toward the ground.
2a Leaning Heel Back Achilles Stretch
Stand upright while leaning against a wall and place one foot behind the other. Make sure that your toes are facing forward and your heel is on the ground. Bend your back leg and lean toward the wall.
2b Kneeling Quad Stretch
Kneel on one foot and the other knee. If needed, hold on to something to keep your balance. Push your hips forward.
3a Front Cross-over Shin Stretch
Stand upright and place the top of your toes on the ground in front of your other foot. Slowly bend your other leg to force your ankle to the ground.
3b Standing Leg Cross Abductor Stretch
Stand upright and cross one foot behind the other. Lean toward the foot that is behind the other. If necessary, hold onto something for balance.
4a Squatting Leg-out Adductor Stretch
Stand with your feet wide apart. Keep one leg straight and toes facing forward while bending the other leg and turning your toes out to the side. Lower your groin toward the ground and rest your hands on the bent knee or the ground.
4b Leaning Heel Back Calf Stretch
Stand upright and lean against a wall. Place one foot as far from the wall as is comfortable and make sure that your toes are facing forward and your heel is on the ground. Keep your back leg straight and lean toward the wall.
5a Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward. This position can put undue pressure on the knee joint and ligaments, so take care if you have a knee injury.
5b Kneeling Heel-down Achilles Stretch
Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.