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 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 a slight bend to your knee, pull your leg back.
• 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

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, 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: 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: 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: 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 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, 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: 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 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.