~All stretches should be held for 30 seconds, this helps the muscle realize it’s full length.
~DO NOT stretch to the point of pain, just to a good stretch. If you reach pain back off a bit.
~Sitting for longer than 30 minutes at a time is not health for your legs. Get up, go to the file cabinet, get a drink, go to the washroom, something–just move.
1) Hip extensor stretch. In this picture it is the left leg being stretched. The right does not need to be hanging so lying on the floor is sufficient. Pull the left knee toward the chest until a stretch is felt. Hold for 30 seconds.
2) Hip flexor stretch. Here the right leg is being stretched. With your hips on the very edge of the table/bed pull the left knee toward the chest while letting the right leg hang. The stretch should be felt in the front of the right hip. Hold for 30 seconds.
3) Ankle flexor stretch. Put the topside (caudal) of the toes on the floor and gently press forward and down. This stretch should be felt in the shin area down to the ankle. Hold for 30 seconds.
4) Arm extensor/flexor stretches. With the elbow of arm you are stretching locked pull back on the hand, not the fingers, as shown here on the right hand. The stretch should be felt just past your elbow. If not, move your right hand side to side slightly until you do feel the stretch. Hold for 30 seconds.
Let us know if you have questions. These stretches can be done as many as 3-4 times a day.