Name: Playbook - Danielle Gray - Hamstrings, Quads, & Calves Stretches
Uploaded: 2023-08-23T00:23:36.204Z
Duration: 15 min
Description: Hamstrings, Quads, & Calves Stretches

An ever-growing category for hamstrings, quads, and calves stretches! Keep checking back for updates!

Kneel and place one leg straight out in front of you with a flexed foot. Sit up as tall as you can with a flat back. Then press your hips back behind you until you feel a stretch. You may hold onto something for balance. Pull your back hip in toward your front hip and add movement. Repeat on the other side.

Hamstrings Stretch (Center)

Kneel and place one leg straight out in front of you with a flexed foot. Sit up as tall as you can with a flat back. Bring your front leg slightly across your body so your front heel is in front of your back knee. Then press your hips back behind you until you feel a stretch. Keep your big toe reaching for the floor and not your pinky toe. You may hold onto something for balance. Pull your back hip in toward your front hip and add movement. Repeat on the other side.

Hamstrings Stretch (Outside)

Kneel and place one leg straight out to the side of you with toes facing forward. Place your hands, elbows, or chest on the floor and begin gently rocking forward and back keeping your depth. Then try externally and internally rotating your leg from your hip. Finally, try an anterior and posterior tilt from your hip joint rather than your back. Repeat on the other side.

Hamstrings Stretch (Inside)

Kneel and tuck your toes under behind you keeping your heels, ankles, and toes together. Then take a seat onto your heels. Ideally you should be able to hold this comfortably for 2 minutes.

Plantar Fascia Stretch

Kneel and point your toes behind you. Keeping your heels, ankles, and toes together, gently take a seat onto your heels. Ideally, you can sit in this position comfortably for 2 minutes someday. If the intensity is too much, you can do one foot at a time and switch sides.

Tibialis Anterior Stretch

Start lying on your side in fetal position. Keep your bottom knee tucked into your chest and either grab your top quad, shin, ankle, or foot (you may also use a strap or a towel for assistance) and slowly pull your heel back behind you. Do not let the bottom leg come untucked. Keep your top knee from lifting higher than your hip to stay aligned. Repeat on the other side.

Side Lying Quad Stretch

Lie on your back with both knees bent. Keep space between your low back and the floor. Extend one leg and grab with your hands or a yoga strap around your hamstrings. Flex your foot on the way down and point your toes on the way back up. Repeat on the other side.

Supine Nerve Flossing

Start in a kneel and place one foot in front of you in a 90° lunge. Tuck your back toe under and push into the floor. Tuck your tailbone under to face the floor and gently squeeze your back glute. Feel as if you’re dragging your back knee towards your front knee. This stretch needs to be active to be efficient. For more intensity you can bring your chin to your chest and/or bring the same arm of the leg that’s down straight up, lift out of your hips, and bend towards the side with the bent leg. Repeat on the other side.

90° Hip Flexor Stretches

Sit up tall in a pike with one knee bent. Grab your toes or use a yoga strap and pull your toes back while flexing your foot as you extend your leg as straight as possible. Keep your back flat and your foot flexed hard. Repeat on the other side.

Seated Calf Stretch (1)

Sit up tall in a pike with one knee bent. With the arm of the bent knee, grab the inside of your foot and with the other arm, grab the outside of the knee and pull them in opposite directions. All the while still flexing your foot trying to see the bottom of tour foot while you extend your leg as straight as possible. Keep your back flat and then your arm of the bent knee grabs the inside of the knee and the other arm grabs the outside of the foot, pulls in opposite directions, and you slowly flex and slide out with internal rotation. Repeat on the other side.

Seated Calf Stretch (2)

Start in a downward facing dog and slowly pedal your feet back and forth at your own pace. Then, if you can, try to alternate lifting your toes off the floor in a down dog without letting your heels come off the floor. 

Modification:
• Hands on elevated surface

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Karli

Michael

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These were great of course I had to modify but the stretching so valuable to me. Thanks!

Lisa

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Oh man It will take me years to master middle split but I am really looking forward to it 🤍🦋 glad that I have found your account

sulaiman Abouabdah

very helpful! :) 
definitely worked muscles I  hadn’t felt in a long time

Brooke Viva

I will be doing this with my girls! I’m 31 and my girls just started gymnastics and I’ve always wanted to be able to do the splits we enjoyed laughing through the pain.

Stephanie

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Throughout your videos I’m learning proper techniques that I was unaware of! Thank you! It makes a significant difference.

Mela

Loved it! Super helpful stretch to do on an active rest day

Colleen

this one is great to do anywhere! she is right about making sure it’s warm or else its harder to relax .. really enjoyed this stretch routine! You may already have this one but a few wrist stretched would be dope

Stiff Day Quick Stretch

Perfect intro to stretching. Easy to follow along and explained well. Felt really good. Will definitely be on repeat. Would love a shorter version for those busy days.

Tegan Sacevich

Megan

Really enjoyed this one. I'm trying to get back into stretching regularly. There were even some stretches in here that I hadn't done before which was awesome. Thanks!

Hamstrings, Quads, & Calves Stretches

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