LEGS AND CALVES STRETCH: Stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you, leaving the other leg straight behind you. Slowly move your hips forward until you feel a stretch in the calf or your straight leg. Be sure to keep the heel of the foot of the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch the other leg.
LOWER BODY STRETCH: With your feet shoulder width apart and pointed out to about a 15 degree angle, heels on the ground, bend your knees and squat down. If you have trouble staying in this position hold on to something for support. This is a great stretch for our ankles, Achilles tendons, groin, lower back and hips. Hold stretch for 30 seconds. Be careful if you have knee problems. If pain is present, discontinue stretch.
LEG, FOOT AND ANKLE STRETCH: Rotate your ankle clockwise and counter-clockwise through a complete range of motion with slight resistance provided by your hand. Rotary motion of the ankle helps to gently stretch tight ligaments. Repeat 10-20 times in each direction. Do both ankles.
Remember: Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.