STRETCHES

CALF STRETCH (GASTROCNEMIUS)

1. Put straight right leg behind you
2. Keep your heel on the ground and knee straight
3. Lean forwards with weight on the front slightly bend left leg
4. Hold for 30 seconds and repeat
5. Swap legs

To increase this stretch try resting the ball of your foot on a step and dropping your heel over the edge of the step.

SECOND CALF STRETCH (SOLEUS) (Good for skiing)

1. Place right leg behind (not at full stretch as in the previous stretch)
2. Bend the knee a small amount until a stretch is felt
4. Hold for 30 seconds and repeat
5. Swap sides

QUADRACEPS STRETCH (FRONT OF THIGH)

1. Standing on left leg
2. Bend right knee as much as you can and hold the right foot
3. The stretch should be felt at the front of your thigh. If you don't feel much of a stretch check that your pelvis is level. (Hint: If you think of your pelvis as a bucket try not to allow the 'front' of the bucket to dip forward, you may find that tightening your core muscles helps to maintain this position)
4. Hold for 30 seconds and repeat
5. Swap sides







ADDUCTOR STRETCH (INNER THIGH)

1. Stand with your legs as far apart as you can
2. Bend your left knee over your toes and lower the right leg to increase the stretch
3. Hold for 30 seconds and repeat
4. Swap sides








HAMSTRING STRETCH (BACK OF THIGH)

1. To ensure you get the most effective stretch try starting with a 'ski sit' or small squat sticking your bottom out as much as possible and don't bend your back
2. Transfer all your weight onto your left leg still keeping the knee bent
3. Next, straighten your right leg out in front then pull your foot upwards
4. Stretch should be felt down the back of your right thigh
5. To increase the stretch either pull your right foot up further and/or stick your bottom out more (Hint: don't bend your back to increase the stretch)
6. Hold for 30 seconds and repeat
7. Swap sides

I prefer this stretch to other hamstring stretches as it reduces strain/pull on the low back.  






PRIFORMIS STRETCH (BOTTOM)

To stretch the right bottom muscle
1. Sit down on the floor with legs out in front
2. Cross your right foot over your straight left leg placing it level with the left knee
4. Rotate your upper body to the left and hook your left elbow around your bend right knee to provide some resistance to the stretch (Note: if you are unable to twist far enough to achieve this try using your left hand and also if you are suffering with back pain, this stretch should be considered with care)
5. Hold for 30 seconds and repeat
6. Swap sides