Recumbent Knee Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Using a towel to bend the toes shifts the stretch to other muscles.
Lie flat on your back in a doorway with the hips placed in front of the doorframe. Raise the right leg and rest it on the doorframe. Keep the right knee straight and the left leg flat on the floor. Place a towel, cloth, or band over and around the toes and grasp both ends firmly with the hands. Keeping the right leg straight, place the hands on the doorframe and slowly move the buttocks through the doorframe until you feel a stretch in the back of the leg. Once you feel the stretch in the back of the leg, use the towel to pull the toes and foot down toward the head.
Affected Body Part:Most-stretched muscles
: Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, erector spinae, lower latissimus dorsi, right gastrocnemius, right soleus, right popliteus, right plantaris, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis. Lesser-stretched muscles:
Left sartorius, left rectus femoris, lower trapezius, posterior deltoid, teres major, teres minor, infraspinatus, triceps brachii.