Seated Knee Hip Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Keep both knees straight and as flat against the floor as possible. Slide the hands forward along the legs and bend the trunk over between the knees. At the same time, grasp the toes of both feet and pull them toward the body.
Affected Body Part:Most-stretched muscles
: Semitendinosus, semimembranosus, gracilis, adductor magnus, adductor longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, soleus, gastrocnemius, popliteus, plantaris, flexor digitorum longus, flexor hallucis longus, posterior tibialis. Lesser-stretched muscles:
Biceps femoris, posterior deltoid, triceps brachii, teres major, teres minor, infraspinatus, lower trapezius.