One Sided Leg Stretch

🧘 Hip and Posterior Thigh Stretch for Supinated Feet

🧍 Starting Position:

Stand next to a chair or wall for stability.

Transfer approximately 50% of your body weight onto one leg, placing that foot onto an elevation (a box or sturdy chair).

🦵 Leg and Pelvic Setup:

Supporting Leg (on the floor): Keep this leg straight (do not let it bend) and prevent it from rotating inward or outward.

Adjusted Leg (on the elevation): Position this leg in a way that helps you maintain a neutral pelvic position initially.

🔄 Executing the Stretch (Thigh and Pelvis):

Begin slowly pressing the adjusted leg down into the elevation (applying gentle resistance).

Simultaneously, initiate an anterior pelvic tilt (tilting the top of the pelvis forward, which increases the curve in the lower back).

While maintaining this forward pelvic tilt, shift your pelvis backward (hip hinge, leaning your torso forward slightly) to increase the stretch. This is crucial as tension increases in the posterior thigh (hamstring).

Maintain a firm stance by actively controlling the knee of the supporting leg.

✨ Focus on the Stretch:

Control the stretch of the posterior thigh.

Enhance the stretch by pulling your toes and foot towards yourself (dorsiflexion).

Ensure the stretch is within a comfortable range of motion, and avoid any pain.

⏱️ Hold and Repetitions:

Hold the stretching position for 15 to 30 seconds.

Leg Stretch Instructions: Gastrocnemius and Soleus For pronated feet (flat feet)

Starting Position:

Stand next to a chair or wall for stability.

Place your front leg onto a low box or step. The box should not be too high.

Transfer approximately 50% of your body weight onto this front, raised leg.

The primary focus in the starting position is achieving dorsiflexion (pulling your toes toward your shin) of the raised foot.

🤲 Support and Stability:

Use your hands to hold onto the chair or wall for additional support and stability throughout the stretch.

🦵 Executing the Stretch:

Begin pressing down into the box or chair with your front foot while maintaining a neutral pelvic tilt.

Slowly shift your pelvis backward (hip hinge) to increase the stretching sensation.

Focus your attention on feeling the stretch primarily under the knee (in the upper part of the calf).

✨ Intensity Control:

If you feel an intense stretching sensation in the Achilles tendon, lower the height of the box or step to reduce the intensity.

⏱️ Hold and Repetitions:

Hold the stretching position for 15 to 30 seconds.