Exercises for Hamstring and Calf Stretching

This presentation provides step-by-step instructions for various exercises to stretch the hamstrings and calves. These exercises help improve flexibility, prevent injuries, and strengthen the muscles in the lower body. The presentation includes exercises such as standing hamstring stretch, hamstring stretch wall, standing calf stretch, prone knee bend, heel raises, wall slide, elastic tubing hamstring curls, and prone hip extension.

Exercise

Standing hamstring stretch : Heel of the leg put on the stool. Lean forward and
bend hips. Purpose of this exercise is to fill stretch in the back side of thigh.
Hamstring stretch wall : Lie on back, stretch leg straight out in front of the floor
through the doorway. Raise leg and rest it against the wall next to the door frame.
Keep leg as straight. Purpose of this exercise is to fill stretch in the back side of
thigh.
Standing calf stretch : Stand facing a wall. Place hands on the wall and step one
foot back into a mini lunge, bend front leg and keep back leg straight. Lean into
the wall and press back heel down so it's flat on the ground.
Purpose of this exercise is feel stretch in gastrocnemius, the large muscle of calf.

Prone knee bend: Lie on stomach with legs straight out behind. Bend the knee on
injured side so that heel comes toward buttocks. Hold 5 seconds. Relax and
return foot to the floor.
Purpose of this exercise is to add weight to ankle.
Heel raises: Stand, lift 1 foot and stand with your weight on the other foot. Rise
up on toes, then lower back onto heel. Repeat 10 times. Do 3 sets a day.
Purpose of this exercise is to stretch and strengthen your feet and ankles.
Wall slide : Lie on the back with butt up against the wall and the legs straight up.
Flex the feet and press the back of the knees into the wall as you allow hips to
sink into the floor.
Purpose of this exercise is to losses up and open muscle fibers.

Prone hip extension : Lie facedown so that legs hang off the end of the bench.
Squeeze glutes and lift legs up simultaneously, allowing them to separate to
slightly wider that hips. Lift as high as possible to get a strong contraction in butt.
Continue squeezing glute muscles to hold at the top for a full two seconds.
Release both legs down to the floor briefly. That’s one rep. Immediately contract
and lift legs again, moving through the exercise for a total of 20 reps.
Purpose of this exercise is to strengthen the hamstrings, glutes and lower back.
Elastic tubing hamstring curls : Place a chair facing a door about 3 feet from
the door. Loop and tie one end of the tubing around the ankle of injured leg.
Tie a knot in the other end of the tubing and shut the knot in the door. Sit in
the chair and raise injured leg. Then bend knee, bringing foot down to the
floor. Allow foot to slide along the floor and move back underneath the chair,
stretching the tubing. Slowly let foot slide forward again.
Purpose of this exercise is to protect from knee injury through hamstring curl
in the back of thigh.