Stretching and flexibility exercises for the lower body

Hamstrings Stretch: In a seated position, extend on leg out in front of your while keeping the other bent. Bend forward at the waist until you feel a stretch in the back of the leg.


Calf Stretch: Stand facing the wall in the lunge position. Lean against the wall and push the heel of the rear leg downward to feel a full stretch in the calf muscles of the rear leg. This version with a straight rear leg will stretch the calf nearest the knee. By simply bending the knee, you will feel the stretch closer to the ankle.


Ankle and Achilles Tendon Stretch: Bring the toes of one foot almost even or parallel to the knee of the other leg. Let the heel of the bent leg come off the ground one-half inch or so. The bent forward leg is where you will feel the stretch. Lower the heel toward the ground while pushing forward on your thigh with your chest and shoulder. If your lower back feels vulnerable, then you can support yourself by placing your hands on the floor.


Piriformis/ I.T. Band Stretch: In a seated position raise one leg. Allow hip to rotate outward. With both hands hold the lower leg parallel to the floor. You can add intensity to the stretch by bringing the lower leg closer to the chest.


Stretching and Flexibility Exercise Pages




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Ray Burton is a 15 year veteran weight loss coach who specializes in helping busy moms and parents maximize their results.