Raised Leg Knee Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.
Stand upright with weight balanced on the left leg. Flex the right hip and place the right leg (with the knee straight) on a table, bench, or other stable object that is approximately the same height as the hips. Bend at the waist, extend your arms over the lower right leg, and lower the head toward the right leg, keeping the right knee as straight as possible. While bending forward, slide the hands toward the feet, grasp the feet, and pull the toes slowly toward the knees (dorsiflexed position).
Affected Body Part:Most-stretched muscles
: Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, erector spinae, lower latissimus dorsi, right gastrocnemius, right soleus, right popliteus, right plantaris, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis. Lesser-stretched muscles:
Left sartorius, left rectus femoris, lower trapezius, posterior deltoid, teres major, teres minor, infraspinatus, triceps brachii.