Standing Inner Thigh Band Stretch:

With one hand supporting on a wall, cross the feet with your weight placed on the outside of the back foot which is the one closest to the wall. Lean towards the wall while pushing the hip away from the wall, feeling a stretch along the outside hip and the side of the thigh.

Standing Thigh Stretch:

Standing with one hand supporting on a stable surface, bend the opposite knee, bringing the heel up toward the rear end. Grasp the ankle of that foot with your free hand and pull it up further till a stretch is felt on the front of the thigh.

Squatting Inner Thigh Stretch:

In a squatting position while on your toes, grasp the feet with the hands then push out on the inner thighs with the elbows for maximum stretch.

Seated Inner Thigh Stretch:

In a seated position on the floor, bend the hips and knees so that the bottoms of the feet are flat against each other. Grasp the feet with both hands and pull them so the heels come towards the body. Still holding the feet, push down on the inner thighs for maximum stretch.

Standing Calf Stretch:

In a lunge position with the hands on the wall in front of you and keeping the back leg straight and its heel on the ground, lean forward till a stretch is felt in the calf. To stretch a different part of the calf, then bend the knee of the leg being stretched.

Hips & legs Target Stretches #2 PDF

standing calf stretch