Lower Body
Experience Level: Anyone
Calf
- In a seated position, place the TStretch strap around your ankle and up the bottom of your foot.
- Keeping your posture nice and tall, relax your foot and pull the strap toward you.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Calf, Hamstrings and Lower Back
- In a seated position, place the TStretch strap around the bottoms of both your feet.
- Keeping your posture nice and tall, slowly bend forward at your hips.
- Pull yourself down slowly with the strap until you feel a nice stretch in the back of your legs.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Calf and Hamstrings
- Lying flat on your back, place the TStretch strap around your ankle and up the bottom of your foot.
- Bring your leg straight up and pull back down on the strap.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Hamstrings
- Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
- Keeping your leg straight, pull your leg towards you.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Hamstrings
- Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
- Keeping a slight bend to your knee, pull your leg back.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Hamstrings
- Lying on your back, place the TStretch strap around your ankle and up the bottom of your foot.
- With your knee bent, pull leg down and toward your head.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Intermediate
Adductors (Inner Thigh), Calf and Hamstring
- Place the TStretch strap around your ankle and up the bottom of your foot.
- Spread your legs out as far as they can comfortably go while feeling a slight stretch on the inside of your legs.
- Grab hold of the strap above your head and out by your foot.
- Pull the strap up and back. You can also lean down toward your foot while pulling.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Adductors and Calf
- Place the TStretch strap around your ankle and lie flat on your back.
- Take your leg as far out to the side as you can.
- Using one arm, pull on the strap, pulling your leg out even further.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Glutes, Lower Back and Hamstring
- Place the TStretch strap around your ankle and up the bottom of your foot and lie flat on your back.
- Grab the strap with your opposite arm and pull your leg up and across your body.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Quadriceps
- Place the strap around your ankle and lie flat on your stomach. The strap will be under your heel.
- Holding the strap with both hands, begin to pull your foot up toward your rear end.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Quadriceps, Tibialis (Shin)
- With your shoe on, place the strap around your ankle and rotate the strap so it is resting on the top of your foot.
- Lying flat on your stomach, hold the strap with both hands and slowly pull your foot up toward your rear end.
- Relax and hold the stretch, ensuring proper breathing.
- Placing the strap in this position will intensify the stretch as well as stretch the muscles down your shin.
Experience Level: Anyone
Quadriceps, Tibialis and Foot Extensors (top of foot)
- With your shoe off, place the strap around your ankle and rotate the strap so it is resting on the top of your foot.
- Lying flat on your stomach, hold the strap with both hands and slowly pull your foot up toward your rear end.
- Relax and hold the stretch, ensuring proper breathing.
- Taking your shoe off will intensify the stretch even more as it stretches the muscles down the top off your foot and down your shin.
Experience Level: Advanced
Hip Flexors and Quadriceps
- Place the strap around your ankle. Keep a hold of the strap.
- Lie on your back on the edge of your bed or table.
- Hang your leg off the side of the table and pull your foot up.
- Relax and hold the stretch, ensuring proper breathing.
- You can also perform this stretch with the strap running down the top of your foot.
Experience Level: Anyone
Quadriceps, Tibialis and Extensors
- Lie on your side.
- With your shoe on or off, place the strap around your ankle and rotate it so it is placed on the top of your foot.
- Pull your knee in toward your rear end, keeping your knee from moving forward.
- Support your body from tipping forward.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Intermediate
Hip Flexors and Quadriceps
- Place an TStretch strap around your ankle.
- Lye on your stomach, holding the strap behind your head.
- Pull the strap over your head, lifting your knee off the ground.
- Relax and hold the stretch, ensuring proper breathing.
- You can also use a couple pillows and place them under your knee if you struggle to bring your knee up.
Experience Level: Intermediate
Hip Flexors, Quadriceps and Tibialis
- Place an TStretch strap around your ankle and up over your toes.
- Lie on your stomach, holding the strap behind your head.
- Pull the strap up and over your head, lifting your knee off the ground.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Adductors
- Place the strap around your ankle and rotate it so that the strap is running down the inside of your leg and under your foot.
- Lie on your stomach and pull your leg out to the side.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Hip
- Place the strap around your ankle and rotate it so that the strap is running down the inside of leg.
- Lie on your stomach and bend your knee to a 90 degree angle.
- Keeping your knee on the ground, pull on the strap so it rotates your leg (at the hip joint) out.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Anyone
Hip
- Place the strap around your ankle and rotate the strap so it is running down the outside of your leg.
- Lie on your stomach and bend your knee to a 90 degree angle.
- Keeping your knee on the ground, pull the strap so it rotates your leg (at the hip joint) in.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Intermediate
Hip Flexors and Quadriceps
- Place the strap around your ankle and rotate the strap to the back of your leg.
- Get down on both knees and place one foot forward in a lunge position.
- Move your weight down and forward, ensuring your knee doesn’t move past your toe .
- Holding the strap over your shoulder, pull your foot off the ground.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Intermediate
Hip Flexors, Quadriceps, Tibialis and Extensors
- Place the strap around your ankle and rotate the strap so that it moves up the front of your foot.
- Get down on both knees and place one foot forward in a lunge position.
- Move your weight down and forward, ensuring your knee doesn’t move past your toe .
- Holding the strap over your shoulder, pull your foot off the ground.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Advanced
Hip Flexors, Quadriceps, Tibialis and Extensors
- Place the strap around your ankle and rotate the strap so that it moves up the front of your foot.
- Get down on both knees and place one foot forward in a lunge position.
- Take your weight down and forward, keeping your posture nice and tall.
- Holding the strap over your shoulder, pull your foot off the ground.
- Relax and hold the stretch, ensuring breathing.
Experience Level: Intermediate
Hip Flexors, Quadriceps and Tibialis
- Placing the strap around your ankle and rotate the strap so that it moves up the front of your foot.
- Lie your stomach and thigh on the end of a table or a high bed.
- Leaning on your elbows, hold the strap up
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Advanced
Hip Flexors, Quadriceps and Tibialis
- Placing the strap around your ankle and rotate the strap so that it moves up the front of your foot.
- Lie your stomach and thigh on the end of a table or a high bed.
- Keeping your thigh down and holding the strap up over your shoulder, straighten your arms and pull your foot up.
- Relax and hold the stretch, ensuring proper breathing.
Experience Level: Advanced
Hip Flexor, Quadriceps and Tibialis
- Place the strap around your ankle so that it moves up the front of your foot.
- Standing with both feet together, bring your foot up behind you.
- Holding onto the strap, bring your hands above your head and pull up and in on your foot.
- Keep your posture nice and tall with your head up, with a slight arch in your body.
- Relax and hold the stretch, ensuring proper breathing.