First make your legs more stretchy so that they move more easily. We are going to stretch your:
Calfs: the muscles at the back of the lower leg
Hamstrings: the muscles at the back of the thigh
Quads: the muscles at the front of the thigh
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Morning calf stretch
Stand and lean forwards putting your hands down on a bed (or on a wall) with your legs out behind. Gently and slowly lift one heel at a time while the other is kept down. Using a walking type movement to stretch one leg at a time – this is a dynamic stretch i.e. stretching while moving.
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Standing calf stretch
Stand with one leg in front of the other and both feet pointing forwards. Keeping the back leg straight and this heel on the ground, lean your body weight forwards onto the front leg, bending it at the knee. Swap to other leg. Don’t let your back foot stick out!
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Morning hamstring stretch
Sitting on the edge of the bed, or a chair. Sit up straight and gently stretch and lift one leg out in front with the toes pointing up. Don’t slouch!! Repeat on the other side.
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Hamstring stretch game
Sitting on the floor with your legs stretched out straight in front – see how far down your legs you can reach. Make this a game by placing toys further and further down – can you get one on your toes? You can place them for your child and get them to collect them all. No cheating, keep those knees straight!
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Downward facing dog
This is a super stretch for all the muscles at the back of your legs, hips, back and shoulders! Get the whole family doing this one and don’t forget to wag your tails! Start from the floor, come up on your hands and toes. Facing downwards, push your bottom up towards the ceiling and push down through your shoulders to bring your head lower, keeping your back and legs as straight as possible. Your heels don’t have to be on the ground but do push them down as far as you can to get a good stretch in your calfs. Can you lift one leg out behind and wag it like a tail?
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Bow Pose
This stretch is great for your quads and the fronts of your hips. Lie on your tummy. Bend your knees so your feet come up towards your bottom, reach back and grab your ankles and pull gently up towards the ceiling. If this is tricky to start with you can do one leg at a time.