Lower extremity stretches

1.Hip rotation stretches

Lower arm extremity stretches are effective in people who experience inactivity-related stiffness in thighs and calves due to prolonged standing or sitting in front of a computer or other similar conditions. Please follow the general recommendations for each stretching exercise and adhere to specific instructions.

  1. Stand upright on the left leg with the knee straight
  2. Face a support surface (such as a table) that is even with the hips
  3. The right leg is bent at the hip at about a 90-degree angle and rested on the support surface
  4. The outside of the lower right leg rests as flat as possible on the surface
  5. Lower the trunk as far as possible toward the right foot
  6. Keep the right knee as flat as possible on the surface
  7. Keep this position for at least 10 seconds
  8. Repeat exercise on the other side

2. Standing knee-hip stretch

  1. Stand upright with the legs more than shoulder-width apart and the left foot turned out
  2. Lower the body to a half-squatting position
  3. Bend the right knee and sliding the left foot outward to the left to keep the left knee straight
  4. While going down, place the hands on the top of the right knee for support and balance
  5. Keep this position for at least 10 seconds
  6. Repeat exercise on the other side

3. Standing knee stretch

  1. Stand upright with the right feet ~ 45 cm ahead of the left feet
  2. Keep the right knee straight and the left knee slightly bent
  3. Bend the trunk over toward the right knee.
  4. Slowly reach the hands toward the right foot
  5. Keep this position for at least 10 seconds
  6. Repeat exercise on the other side

4. Raised-leg knee stretch

  1. Stand upright with weight balanced on the left leg
  2. Flex the right hip and place the right leg (with the knee straight) on a table
  3. Bend at the waist, extend your arms over the lower right leg
  4. Lower the head toward the right leg, keeping the right knee as straight as possible.
  5. Keep the left knee straight and the left foot pointing in the same direction as the right leg
  6. Keep this position for at least 10 seconds
  7. Repeat exercise on the other side

5. Quadriceps stretch

  1. Step forward with the left leg and bend the knee at about a 90-degree angle
  2. Keep the left knee positioned above the left ankle
  3. Extend the right leg behind the torso and touch the floor with the right knee
  4. Keep the right lower leg on the floor
  5. Hold on to an object or place the hands on the left knee to maintain balance
  6. Slowly move the hips forward, pushing the left knee in front of the left ankle
  7. Dorsiflex left ankle
  8. Keep this position for at least 10 seconds
  9. Repeat exercise on the other side

6. Foot stretch

  1. Sit on a chair and take your shoes off
  2. Keep the left foot on the floor and put the right ankle on top of the left knee
  3. Hold the right ankle with the right hand
  4. Place the fingers of the left hand on the tops of the right toes
  5. Pull the tips of the toes toward the sole of the foot
  6. Keep this position for at least 10 seconds
  7. Repeat exercise on the other side

8. Stairs stretches

  1. Stand upright on the edge of a stair
  2. Keep both heels unsupported out past the edge
  3. Keep the right and left knees straight
  4. Hold on to a support with at least one hand
  5. Lower both heels down as far as possible
  6. Keep this position for at least 10 seconds