Instructions

1. Sit on the floor, bend your knees and place your healthy foot under the thigh of the other leg.

2. Bend your ankle and toes backwards until you feel a slight stretch in the sole of your foot.

3. Hold this position for up to 30 seconds.

4. Now you can also massage the arch of your foot with light but firm strokes. Start at the ball of the foot and move up to the heel.

5. Take a 30-second break (or stretch the other foot).

6. Repeat this stretching exercise 3 times on each side

Instructions

1. Place your heel on the floor and press your toes against the wall as shown in the picture. It doesn't matter if your toes don't bend as much as the person in the picture. Every person is different. So be careful and only do what you are comfortable with.

2. Bend your knee towards the wall until you feel a slight stretch in the bottom of your foot or lower calf.

3. Hold the position for up to 10 seconds.

4. Take a 10 second break.

5. Repeat this stretching exercise 6 times.

Instructions

1. Take a step forward so that the leg you want to stretch is at the back.

2. Your toes should be pointing forwards and your heels should be flat on the floor.

3. Keep your back leg straight while you slowly bend the knee of your front leg until you feel a slight stretch in the calf of your back leg.

4. Hold the position for up to 30 seconds.

5. Take a 30-second break (or stretch the other side).

6. Repeat this stretching exercise 3 times on each side.

Instructions

1. Lie on your back, bend both knees and stretch them straight up over your hips.

2. Place the outside of your right ankle just above your left knee.

3. Grasp your left thigh with both hands and pull it towards your chest. Place a pillow under your head if you find it difficult to keep your neck stable.

4. Depending on which part is most tense, you will feel the stretch on the right in your buttocks, thigh or back.

5. Hold the position for up to 30 seconds.

6. Take a 30-second break (or stretch the other side).

7. Repeat this stretching exercise 3 times on each side.

Instructions

1. Sit on the floor and stretch the leg you want to stretch out in front of you.

2. Bend your other knee and let it fall to the side, keeping your foot close to your body.

3. The knee of the leg you want to stretch should remain flat on the floor during the stretch.

4. Slide your hands along the stretched leg until you feel a slight stretch on the back of your thigh.

5. Hold the position for up to 30 seconds.

6. Take a 30-second break (or stretch the other side).

7. Repeat this stretching exercise 3 times on each side.