Holding your calf or thigh, do 8 slow Single Leg Pulls and 16 fast, and then repeat. Then hold your stretch in a front extension position for 60 seconds, using a band or strap if available. After 60 seconds, cross your leg over and open it out 4 times. Repeat on the other side.
Lying on your stomach, gently push into a back arch, keeping the lower back long. Pick up and circle one arm at a time. Then bend one leg at a time, looking back at your foot. Then hold both feet to pull yourself into a rocking position. After repeating the sequence, stretch your quads.
Sitting on the floor, stretch one leg forward and bend the other behind you. Stretch forward, sideways, and backward in this leg position. Then stretch your back leg and bend the front leg. Sit up straight, then stretch forward, then pick up the foot behind you. Repeat on the other side.
As you walk around your space, slowly place your toes, then ball of the foot, then heel on the ground with each step. Carefully pick up your heel, then ball of the foot, then toes every time you lift a foot. Continue for 5 minutes.
