Easy Toe Grab
1. Begin this stretch with your heels together, holding both feet with your hands.
2. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet.
3. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet.
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Easy Chair Slump
1. Rest one foot on a secure raised platform, such as a chair, with the foot either facing forward or away from your body.
2. The other foot should be one stride away from the raised foot, with the leg being straight.
3. Exhale, slowly bending forward from your hips, and taking your hands down toward the floor.
4. Avoid bouncing, breathing comfortably while in the stretch position, returning up again using a slow controlled movement.
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Easy Elbows Into Knees
1. Sit on the floor, grab both feet around the ankles, and slowly pull them in toward your groin.
2. Place your elbows against the inside of your knees, keeping your back straight throughout.
3. Slowly exhale as you push downward with your elbows, gradually pushing the knees toward the floor.
4. Relax the stretch for a few seconds, and then repeat, aiming to take the stretch slightly further. Sitting with your back pressed against a wall will help increase the stretch.
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Can also be performed with a partner, who can slowly push down on your knees as you gently exhale.
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Easy Side Lunge
1. Stand upright, with both feet facing forward, double shoulder-width apart.
2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side.
3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward.
4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides.
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Easy Toes Pointing at 180 Degrees
1. While seated, aim to position your feet flat on the floor pointing the toes from each foot away from each other.
2. Slowly extend your body forward from the hips while gradually pushing on the inside of your knees to increase the stretch.
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Moderate Frog Position
1. With your heels at shoulder-width apart, feet facing outward, slowly squat down, placing your hands on the floor.
2. Exhale, gradually push against the insides of your knees with your arms, and aiming to take the legs further apart while keeping both feet firmly on the floor.
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Moderate Both Legs Raised (partner)
1. Life flat on your back, with your hands down toward your sides, to help keep your buttocks on the floor.
2. Raise both feet directly upward, and slowly take them out to the sides.
3. Your partner will hold the inside of your leg around the ankle joint.
4. When you reach your maximum stretch without assistance, exhale and have your partner apply light pressure onto your legs to increase the stretch.
5. Relax for a few seconds and repeat, to develop the stretch, communicating throughout with your partner.
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Moderate Sitting, Legs Straight
1. Sit on the floor, with either your hands behind you, or your back against a wall.
2. Your partner will be kneeling between your legs, which should be spread, feet pointing upward, and legs straight.
3. Slowly exhale as your partner pushes your legs apart with their hands on your lower leg.
4. Communicate with your partner throughout the stretch.
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Moderate Towel-Assisted Pull Down
1. Lie on your back, keeping your shoulders and head in contact with the floor.
2. Utilize 2 towels wrapped around your feet to extend the stretch, by pulling downward with your hands.
3. This stretch is best performed with both your heels and buttocks pressed against the wall.
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Moderate Side Bend Seated
1. Sit on the floor with both legs spread wide apart, keeping the heels on the floor.
2. Extend one arm up, over your head, and slowly bend from your hip, taking both your arm and the side of your body down toward the opposite leg.
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Moderate Elevated Leg
1. Stand with one leg resting on a secure raised surface.
2. Your back foot should be one stride away, with the foot facing outward for greater balance.
3. Exhale, slowly bending the front leg, taking your pelvis forward.
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Moderate Feet Together Adductors
1. Lie on your back, with your heels pulled up toward your groin, aiming to keep the soles of the feet together.
2. Exhale, slowly applying pressure to the top of the your knees with your hands, pushing the knees downward.
This movement is best performed with a partner pushing down on your knees to increase the stretch.
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Moderate Standing Leg At Right Angles
1. Rest one heel on a secure raised surface, keeping the foot pointing upward.
2. Place your other foot firmly on the floor, facing forward.
3. With your hands grasped overhead, slowly exhale, bending downward from your side, and taking your head toward the raised knee.
4. Aim to have the legs at right angles. You may need to bend the leg that is not raised to achieve this.
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Moderate-Hard Head to Knee, Wide Leg
1. Sit on the floor with both legs spread wide apart.
2. While holding one foot, slowly exhale, pulling your head down toward one knee.
3. Aim to keep the legs straight throughout, using a towel if necessary.
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Moderate-Hard One Leg Raised
1. Balance yourself by holding onto a secure object, with both feet facing forward.
2. Exhale, taking one leg slowly out to the side. Your partner will grab this leg around the inside of the ankle.
3. On each upward movement, exhale, then rest and inhale for a few seconds, repeating the process.
4. Avoid forcing the leg up, always controlling the leg as you lower it.
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Moderate-Hard Strange
1. Kneel on all fours, resting on your forearms, with your knees spread wide, aiming to be in line with your hips, with your feet straight behind, toes pointing out.
2. Exhale, slowly lowering yourself to the floor, extending yourself back, aiming to lower your groin to the floor.
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