Place a firm ball on a chair under your thigh. Roll the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots.
Place a foam roller under the back of your thigh. Lift the weight of your leg onto the roller by pushing up through your arms. Roll forwards and backwards on the roller to find tight spots. Aim for 2-3mins
Stand and place one foot in front of the other. Keeping the front leg straight and with a slight bend in the knee, slide your hands down your legs in an effort to reach towards your toes. It is important to keep your back straight. It doesn’t matter how low you go, you should feel a good stretch in the back of your upper leg. Hold for 45sec.
Sitting on a chair, place one foot out in front. Keeping the front leg straight and with a slight bend in the knee, slide your hands down your legs in an effort to reach towards your toes. It is important to keep your back straight. It doesn’t matter how low you go, you should feel a good stretch in the back of your upper leg. Hold for 45sec.
Sitting on the ground, place one leg out in front. Keeping the front leg straight and with a slight bend in the knee, slide your hands down your legs in an effort to reach towards your toes. It is important to keep your back straight. It doesn’t matter how low you go, you should feel a good stretch in the back of your upper leg. Hold for 45sec.
Place the roller on the ground and lean on it with the front of the thigh. You can do both thigh muscles at the same time or for a more intense release, do 1 at a time. Lean on your elbows and roll back and forward on the roller finding tight spots in the muscle. Aim to roll the length of the muscle from the front of the hip all the way down to just above the knee. Then, rotate to the outer side of the thigh muscle and do the same movement up and down. Aim to do at least 2-3 mins.
Sitting and using a firm ball or rolling pin, put firm pressure up and down the thigh muscle. Roll from the hip all the way down to the top of the knee on the front and side of the thigh. Aim to do at least 2-3mins.
Standing +/- holding onto something for balance, lift one foot up behind you towards your Glutes. Grab onto the foot with your hand on the same side. Try to stand tall through your back and get your knees in line. Squeeze the glute of the stretching leg to push the hip forwards. Hold for 45-60sec. Repeat on the other side.
Kneeling on the ground, place one leg in front of you and lift the back foot up of the behind leg. Pull the foot up towards your glutes on that same side. Try to stand tall through your back and squeeze the glute on the side of the leg that is stretching. To increase the intensity, take both hands back to pull on the foot. If it is uncomfortable for the knee on the ground, place a folded towel or cushion under it. Hold for 45-60sec.
Laying on your tummy, lift your foot up towards your glutes and grab onto it with your hand. Try to keep the knees in line and squeeze the glutes to push the hips into the ground. Squeeze the shoulder blades together to keep a strong pull on the leg. Hold for 45sec and repeat on the other side.
In a side-ly position, bend the leg that needs to be massaged up to a 90 degree position. The other leg can rest on pillows. Use your knuckles, fingers or thumb to massage the inner thigh muscle. It can be easier to use cream on the skin. Aim to release for 2-3min
Standing in a wide stance, bend one leg and lean towards that side. Keep the other leg straight. The straight leg is the side you should feel the stretch. Hold for 30sec and repeat on the other side.
Sitting with your foot resting on the other knee, use your fingers/thumbs to massage tight/ropey spots in the calf muscle. Try to stay on each tight spot for 30-45sec and repeat on at least 3 different spots. You can use cream if it makes it easier.
Laying with a ball under your calf, roll around until you feel tight spots. Hold pressure on the tight spot for 30-45sec and repeat on at least 3 different spots.
Laying with one knee bent up, put the leg that needs to be massaged on top of your knee and move it around to find tight spots to be released. Try to stay on each tight spot for 30-45sec and repeat on at least 3 different spots. You can use cream if it makes it easier.
Standing with both hands on the wall, step one leg back behind you with the heel down and knee bent. Lean into the hands and front leg to feel a stretch in the lower part of the back leg. Hold for 45-60sec. Repeat on the other side.
Laying on the ground with one leg up in the air, place the middle of a towel around the toe end of your foot. Hold onto both ends of the towel and pull it towards you. You should feel the stretch in the calf at the back of the lower leg. Make sure there is a bend in your knee that is stretching. The other leg can be bent up or out straight. Hold for 45-60sec.
Place a firm ball under your foot and roll around releasing the underside of your foot. You can stay on different tight/pressure points for 30 sec each spot. Aim to do at least 3 different areas. You can do this sitting or standing.
