Standing Hamstring & Calf Stretch

Exercise Name: Standing Hamstring Calf Stretch

Equipment: None required

Instructions:

1. Starting Position:

   • Stand upright with your feet hip-width apart.

   • Keep your posture straight and engage your core.

2. Movement:

   • Step forward with your right foot, keeping your heel on the ground.

   • Bend your left knee slightly while leaning forward from your hips.

   • Make sure to keep your back straight and look forward.

3. Stretch:

   • You should feel a stretch in the back of your right leg (hamstring) and in your calf muscle.

   • Hold this position for 15-30 seconds while breathing deeply.

4. Switch Sides:

   • Return to the starting position and switch legs.

   • Step forward with your left foot and repeat the stretch on this side.

5. Repetitions:

   • Perform this stretch 2-3 times on each leg.

6. Tips:

   • Do not bounce while stretching; hold the position smoothly.

   • If you feel any sharp pain, ease out of the stretch.

   • Ensure your feet remain flat on the ground during the stretch.