STRETCH LESSONS: LOWER BODY • 33s
Sit down on the floor or ground with your legs in front of you. Reach forward and grab your right foot. It is OK to bend your knee to help your hand and foot connect. Gently pull your right foot up towards your groin bending until it is at a comfortable spot and the sole of the foot is facing your left thigh. Bend your left knee to bring your left foot toward your groin so that its sole touches the sole of your right foot. Hold your feet with your hands and rest your elbows on your knees. While keeping your back straight (no slouching), allow your knees to fall towards the ground. You can apply gentle pressure on the inner thigh by pressing gently on the knees with the elbows. You should feel gentle pulling and tension in the groin.
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Sit on the floor with your back straight, one leg stretched behind so that the heel is touching your buttocks. The other leg is extended forwards with toes pointing upwards. Stretch your arms straight out in front of you and slowly arch forward until you can grab your toes with your hands. Hold f...
Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for a few seconds. Repeat.
Roll your foot around with the heel up to move the ankle joint; switching the direction that you roll periodically.