Sitting Stretch
Steps:
- Sit in a chair with back straight and your feet flat on the floor
- Place your right ankle on your left knee
- Lean your torso forward until you feel tension in your hip
- Hold for 30-60 seconds
- Repeat on the left side, as many times as necessary
Piriformis Stretch
Steps:
- Sit on the floor with your legs extended out in front of you
- Cross your right leg over your left, bending your right knee and placing your foot flat on the floor near your left knee
- Place your right hand on the floor behind you
- Place your left elbow on your right knee, using it to twist your torso to the right
- Hold for 30-60 seconds, repeating on the left side, as many times as necessary
- To modify this exercise, use your hand on your knee rather than your elbow
Seated Back Curl
Steps:
- Sit at the front of your chair with your back straight and your feet flat on the floor
- Slowly lift and bend your right leg, bringing it up to your chest by grabbing your shin with both hands
- Hold for 30-60 seconds, repeating on your left leg, as many times as necessary
Seated Leg Lifts
Steps:
- Sit in chair with your back straight and your feet flat on the floor
- Straighten your right leg, raising it as high as possible without bending your knee
- Hold for 10 seconds, or until you feel tension in the back of your knee
- Repeat on your left leg, as many times as necessary
Ankle Circles
Steps:
- Sit in a chair with your back straight and your feet flat on the floor
- Place your right ankle on your left knee
- Turn your ankle 10 times to the left, then 10 times to the right
- Repeat on your left ankle, as many times as necessary
Achilles Stretch
Steps:
- Stand in front of a wall or behind a stable chair, placing your hands on either for support
- Step your right foot back on step behind your left leg
- Keeping your right heel planted on the floor, lean forwards and bend your left knee until you feel tension in your right leg
- Hold for 15-30 seconds, repeating on the left leg, as many times as necessary