Simple Six-Step Stretching Routine

1. Groin stretch

Sit with the soles of your feet together and hold your feet. Gently lower your knees towards the floor using your leg muscles. Keep your back straight. Moving your feet closer to your body will deepen the stretch.

2. Gastrocnemius—upper-calf stretch

Keep your back leg straight and press its heel into the ground. Maintain an upright upper body and gently lift your hips. There should be very little pressure on the front foot.

3. Soleus—lower-calf stretch

Stand close to a wall and bend the leg being stretched while keeping that foot flat on the floor. You should feel the stretch in the lower calf. Leaning towards the wall will increase the stretch. Keep little pressure on the other foot.

4. Iliotibial-band stretch

Place one foot around or behind the other, keeping both feet flat and both legs straight. Move your hips towards the side of the rear foot. For example, if your right foot is behind, move your hips to the right.

You should feel the stretch along the outside of your leg and around the hip. If this area is particularly stiff, it may take several attempts before the stretch becomes noticeable.

5. Hip-flexor stretch

Keep your hips facing squarely forwards and hold your upper body upright. Avoid slumping forwards, because this reduces the stretch.

6. Standing quadriceps stretch

Hold the raised foot behind you and flex it while keeping your body upright. This increases the stretch through the front of the thigh. Place one hand against a wall if you need help balancing.