Sitting Peroneal Stretch
- Sit in a chair with one ankle resting on the other knee.
- With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert).
- Hold for between 20 and 30 seconds – repeat 3 times
Half-Kneel Hip and Quad Stretch
- Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you.
- Make close to a 90-degree angle with both of your legs.
- Lean forward toward your front leg, stretching the front of your hip downward.
- Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a deep hamstring and hip stretch down the front leg, all the way to your knee.
- Move in and out of this stretch for 10 to 15 reps or more, depending on your level of tightness.
Hips & Buttocks Stretch
- From the back thigh stretch position, bend your front knee so that foot is now on the edge of the surface.
- Hands on hips, lean slightly forward over the bent leg.
- Keep the leg you are leaning on straight behind you.
- You should feel this stretch in the back of the hips and buttocks.
- Hold for 20-30 seconds, repeat 3 times
Quadricep Stretch
- Stand upright
- Step forward with your right leg
- Slowly bend your right knee keeping your left leg straight
- Continue to bend your right knee until a gentle stretch is felt on top of the thigh
- Hold for 5 seconds
- Return to the start position
- Repeat steps 1 to 6 five more times
- Perform with left leg forward
Tree Pose
To build concentration and balance, try doing the tree pose:
- Stand with your feet directly under your hips, feet parallel.
- Lift your right foot and rest it on the inside of your left leg, under your knee.
- Clasp your hands together in front of your chest.
- Keep your gaze forward and take up to six easy breaths.
- Then repeat, this time standing on your right leg and lifting your left.
- If your balance is shaky, rest your hands on a chair in front of you.
Air squats warm up your lower body nicely
- Stand with your legs shoulder-width apart and arms at your side.
- Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet.
- As you squat, keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.
- Once your quadriceps (thighs) are level with the floor, reverse the motion and return to a starting position.
- Repeat 10 to 15 times.