WORK FROM HOME STRETCHES - PART 3 (HAMSTRINGS AND CALVES)

Over the past year or so, many of us have been working from home to prevent the spread of COVID-19. This is the last of the Work from home stretches series. In this part we explore stretches that can loosen stiff leg muscles due to poor posture and continuous sitting without breaks.

HERE ARE 4 SIMPLE STRETCHES TO LOOSEN THE HAMSTRINGS AND CALVES.

1. SEATED FORWARD STRETCH RELEASE STIFFNESS FROM THE HAMSTRINGS AND CALVES.

• Sit comfortably in your chair with feet planted on the ground.
• Hold both the sides of the chair seat for supportExtend your legs out to the front by straightening your knees, pulling the toes towards you.
• On the next exhale, lean forward with an extended spine, keeping the toes pulled in, till you feel a stretch on your back legs.
• Stay here for about 5 breaths, inhale and come back up.
• Exhale and release.
• Repeat 2-3 times.

2. THE WARRIOR STRETCH STRENGTHENS AND STRETCHES THE LEGS AND ANKLES.

• Start seated on the chair facing the backrest
• Hold the backrest with both your palms.
• Extend your right leg out to straighten it.
• Turn the right foot in slightly keeping the sole of your feet in contact with the ground.
• Make a square with your left leg, pointing the foot away from you towards the left side.
• Keep your right foot on the floor and your hips on the chair, using blankets or even a small cushion to support them if they lift away from the seat.
• You can also place a block under your right foot if it doesn’t reach the floor.
• Stay here for about 5 breaths.
• Exhale and release.
• Repeat on both sides two times.

3. THE EXTENDED LEG STRETCH WORKS WONDERS FOR TIGHT HAMSTRINGS AND CALVES

• Sit comfortably in your chair with your feet planted on the ground.
• Hold both ends of the belt and loop it around your right foot.
• Extend the right foot out while using the belt to maintain the stretch.
• Keep the toes pulled in and extend well from the heels.
• Stay here for about 5 breaths.
• Exhale and release.
• Repeat on both sides two times.

4. THE KNEE TO HEAD STRETCH ALLOWS FOR A GENTLE EXTENSION

• Sit comfortably in your chair with your feet planted on the ground.
• Bring the right knee up and warp both your hands around your shin.
• With and exhalation pull the leg closer to your yourself as you extend forward your head to meet the knee.
• Stay here for about 5 breaths.
• Exhale and release.
• Repeat on both sides two times.

Also check out Work from home stretches - Part 1, Work from home stretches - part 2 and Top 5 hacks to yoga your way to work