It is a great time to get outside and go for a walk as many parks on Oahu are finally open. Yippee!!! Here are some lower body stretches to consider after your walk or when you return home.

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  • Calf stretch.  Using a tree or another stable surface if needed, step forward with your right leg to assume a staggered stance.  Keep your back leg, in this case your right leg straight and your feet/toes pointing forward. Slowly shift your weight forward to bend your front knee.  While you shift your weight forward remember to keep the heel of your back lag (right) pressed into the ground behind you.  Hold for 20 seconds.  Do 3 times on each leg.

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  • Hip Flexor stretch. Find an elevated surface perhaps a rock or bus stop bench.  Place one leg up on the elevated surface, in this picture the left leg. Slowly shift your weight forward to feel a stretch in the front of your hip of the leg you are standing on, in this case the right leg. While doing this stretch try to focus on tucking your hips underneath your body. Think bad dog tucking his tail. Do three times on each leg holding each for about 20 seconds.

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  • Quadriceps / Anterior Thigh stretch. Reach back and grab your ankle.  Make sure that your knees are still both touching each other and facing the ground.  If it is difficult to hold your ankle you can prop your foot. Try to gradually tuck your tail, like  bad dog tucking his tail.  You should feel the stretch at the front of your thigh to just above you knee.  Hold for 20 seconds.  Do 3 times on each side.


Take Care & Stay Safe