Here are the top four stretches for the lower body. They are the perfect soothers for too much walking, and the lugging of people and things!

Calf Stretch

Stand with your feet together and then take a large step back with one foot. Bend the front knee just a bit until you feel the stretch in the calf of your back leg. Make sure your front knee doesn't jut out past your toe and that the heel of your back foot stays on the floor.

Quadriceps Stretch (front of the thigh)

Stand on one foot and hold the other foot up behind you as pictured below. Be sure to keep your knees close together.

Hamstring Stretch (back of the thigh)

While lying on the floor on your back, extend one leg up and pull toward your body with your hands. You will probably need to bend your knees slightly, but try not to bend it too much. Switch.

Hip Stretch

Lie on your back with your knees bent and feet flat on the floor. Place your right foot on your left knee, then lift your left leg off the floor and clasp your hands together under your left knee. Switch.


Done all together, this stretching routine can be done in under 10 minutes and the added overall flexibility will help you ward off a host of aches and pains. Let the kids join in, too. Each of these stretches is safe and effective for them, so let them get in on the action. Whether they are active in sports or carrying around a backpack that seems bigger than they are, their muscles can use the attention as well. Have fun with it!

Get the Printable Guide for these stretches.