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The Hamstring and Calves Stretch will improve flexibility and allow more hip motion. The hamstrings and calves can quickly tighten when undertaking any kind of running, dancing or wearing high heel shoes.

The hamstring is composed of three muscle groups, semitendinosus, biceps femoris, semitendinosus, and semimembranosus. Having tight hamstrings can cause a range of physical body issues including pains in the lower back, lumbar disk issues and disk bulges.

With an excellent slow warm-up followed by hamstring and calve s be beneficial for daily activities including walking in flat surfaces and upstairs.

Time
3-8 Minutes

Muscle Group
Hamstrings, Calves,  Hips, Lower back

Difficulty
Easy

Fitness Type
Strength

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Safety Tips

Avoid this exercise if you have a knee,hip, leg or lower back injury or if you have had operation in those areas recently.

Skipping
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Equipment Required

Any mat will be suitable for this exercise. .

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

3-4 minutes
Reach as far as you can
5-10 secs hold
Repeat 3-4 time for each leg

Intermediate

3-4 minutes
Reach as far as you can
10-20 secs hold
Repeat 3-4 time for each leg

Advanced

3-8 minutes
Reach as far as you can
30-60 secs hold
Repeat 3-4 time for each leg

Instructions

Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Sit straight on your mat with your leg straight and flat on the mat. Your toe should face upwards.

Step 3  Fold one leg towards your thigh with your folded knee facing outwards.

Step 4  Try to reach the toe of the straight leg (or reach as much as you can).Slowly lift both legs so your knee is perpendicular to the floor and your lower leg parallel

Step 5  If you can reach your toe, try to pull and stretch your foot towards your body..

Step 6  Hold for 5 breaths or as long as you can to your ability.

Step 7  Release your toe or slowly move your stretch arm back to the side of your body.

Step 8  Gently unfold the other leg and straighten as you fold the opposite leg and reach for the pointed toe of the straightened leg.

Step 9  Straighten both legs and shake to relieve.

Step 10  Repeat steps 2-8.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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