A few stretches

A few pictures of stretches that you can do at home!

Start with a full body foam roll!

Hold each stretch for 2-5 minutes on each side.

Hot toes: a stretch for your big toes and plantar fascia (bottom of the foot)

Hot toes: a stretch for your big toes and plantar fascia (bottom of the foot)

Stretch for the top of your ankles to gain more dorsiflexion

Stretch for the top of your ankles to gain more dorsiflexion

Ankle plantar flexion

Ankle plantar flexion

Leg adductors

Leg adductors

Glute stretchbottom knee stays on ground as you lean away from the bottom leg

Glute stretch

bottom knee stays on ground as you lean away from the bottom leg

Same set up as above, now you pull the top leg toward your chest to stretch the opposite glute

Same set up as above, now you pull the top leg toward your chest to stretch the opposite glute

The new classic quad stretch. Place the knee, leg and ankle flush with the wall . Maintain a flat low back, starting with the front leg down if kneeling is too much of a stretch.

The new classic quad stretch. Place the knee, leg and ankle flush with the wall . Maintain a flat low back, starting with the front leg down if kneeling is too much of a stretch.

90/90 for hip internal rotation. Rotate your booty as far to the ground as possible while maintaining contact through the knee. Kickstand your hands back to a comfortable position.

90/90 for hip internal rotation. Rotate your booty as far to the ground as possible while maintaining contact through the knee. Kickstand your hands back to a comfortable position.

Klare Nichols