Static Stretches — Lower Body
Soleus Stretch
Soleus stretch with bent knee targeting the deep calf layer to improve ankle dorsiflexion.
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Lower Body
Articles tagged "Lower Body"
40 articles
Joint Mobility
Couch Stretch
The Couch Stretch is one of the most powerful stretches for the psoas and quadriceps, essential for people who sit for long periods.
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Static Stretches — Lower Body
Seated Hamstring Stretch (Floor)
Seated floor hamstring stretch to lengthen the posterior chain with optimal back control.
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Static Stretches — Lower Body
Standing Quadriceps Stretch
The standing quadriceps stretch lengthens the rectus femoris and vastus muscles, releasing the front of the thigh and improving knee mobility.
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Foam Rolling (Massage Roller)
Foam Roll Hamstrings
Hamstring foam rolling releases posterior chain adhesions and prepares muscles for stretching.
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Foam Rolling (Massage Roller)
Foam Roll Quadriceps
Quadriceps foam rolling releases trigger points on the front of the thigh and improves muscle recovery.
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Static Stretches — Lower Body
Glute Stretch (Pigeon Pose)
The pigeon pose deeply stretches the gluteus maximus and piriformis, releasing hip tension and relieving sciatic pain.
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Static Stretches — Lower Body
Standing Hamstring Stretch (Elevated Foot)
The elevated foot hamstring stretch lengthens the posterior thigh chain, improving hip flexion and preventing lower back pain.
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Static Stretches — Lower Body
Calf Stretch (Wall)
Wall calf stretch targeting the gastrocnemius to lengthen the calf and prevent Achilles tendon injuries.
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Static Stretches — Lower Body
Piriformis Stretch (Seated Figure-4)
Figure-4 piriformis stretch to relieve sciatic nerve compression and deep buttock pain.
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Static Stretches — Lower Body
IT Band / TFL Stretch
IT band and TFL stretch to relieve iliotibial band syndrome and lateral knee pain.
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Postural Exercises
Glute Bridge Activation
The glute bridge reactivates glutes inhibited by prolonged sitting, restoring muscular balance of the pelvis and hip.
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Foam Rolling (Massage Roller)
Foam Roll IT Band
IT band foam rolling relieves tension on the outer thigh and lateral knee pain.
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Foam Rolling (Massage Roller)
Foam Roll Calves
Calf foam rolling releases the gastrocnemius and soleus, improving ankle flexibility and walking quality.
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Static Stretches — Lower Body
Adductor Stretch (Lateral Lunge)
The lateral lunge stretches the adductors and gracilis in a functional standing position, developing flexibility for lateral movements.
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Static Stretches — Lower Body
Adductor Stretch (Butterfly)
The butterfly pose stretches the adductors and opens the hips, improving groin and pelvic mobility.
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Static Stretches — Lower Body
Hip Flexor Stretch (Psoas)
Low lunge psoas stretch to release the hip flexor shortened by prolonged sitting.
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Physical Preparation — Agility
Agility Ladder — Carioca
Lateral movement with crossover steps front/back for hip coordination and agility.
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