Standing Hamstring & Calf Strap Stretch

1. Setup:

   • Stand upright with your feet hip-width apart.

   • Hold the resistance band or strap in both hands.

   • Loop the band around one foot, keeping the foot flat and pressing down gently.

2. Positioning:

   • Maintain a slight bend in your standing leg.

   • Keep your back straight and your shoulders relaxed.

   • Engage your core for stability.

3. Stretching:

   • Slowly extend the leg with the band upward while keeping your knee straight.

   • As you lift your leg, lean slightly forward from your hips while maintaining a flat back.

   • You should feel a stretch in your hamstring and calf of the elevated leg.

4. Hold:

   • Hold the position for 15 to 30 seconds, breathing deeply and relaxing into the stretch.

   • Avoid bouncing or forcing the stretch; it should feel comfortable but not painful.

5. Release:

   • Slowly lower your leg back to the starting position.

   • Switch the band to the other foot and repeat the stretch on the opposite leg.

6. Repetitions:

   • Aim for 2 to 3 sets on each leg, holding the stretch for the recommended duration.

Tips:

• Focus on your breathing to help deepen the stretch.

• If you feel any discomfort, reduce the height of your leg or ease off the stretch until comfortable.