Feeling sore, on your day off and want to do some stretching to help your body. Check out the stretches below for your specific needs.

Thighs (Quads)

Standing stretch: This stretch can help to improve flexibility and prevent injury

1. Stand with your feet together and hold onto a wall or chair for balance.

2. Bend one knee and bring your heel towards your glutes.

3. Reach behind you with your hand and grasp your ankle or your foot.

4. Keep your knees together and your back straight, and gently pull your heel towards your glutes.

5. Hold the stretch for 15-30 seconds, and then release and repeat on the other leg.

Seated Quad Stretch: This stretch can be done while sitting on the floor, it targets the quadriceps and can help to improve flexibility and prevent injury

1. Sit on the floor with your legs straight out in front of you.

2. Bend one knee and bring your heel towards your glutes.

3. Reach behind you with your hand and grasp your ankle.

4. Gently pull your heel towards your glutes, keeping your knee close to the ground.

5. Hold the stretch for 15-30 seconds, making sure to keep your back straight and engage your core.

6. Release and repeat on the other leg.

Thighs (Hamstrings)

Downwards-facing dog:

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

2. Tuck your toes under and lift your hips up and back, straightening your arms and legs.

3. Press your hands and feet firmly into the ground and lengthen through your spine.

4. Keep your head and neck in line with your spine, and gaze towards your navel or your feet.

5. Press your heels towards the ground, but don't worry if they don't touch the floor yet, with practice, you'll get there.

6. Hold the pose for 5-8 breaths, release, and repeat if desired

Glutes

Seated butterfly stretch: sit on the floor with the soles of your feet together. Press dow on your knees to create a stretch on your inner thighs and glutes. (hold for 30 seconds and release, repeat 3 times)

Calves

Standing Calf stretch: Stand facing a wall with your hands against the wall. Place one foot behind the other, with your back foot facing forwards. Lean into the wall, keeping both heels on the ground. Hold the stretch for 30 seconds and then repeat on the other leg.

Downwards dog calf stretch: Start in a downward dog position, with your hands and feet on the ground, keeping your hands shoulder-width apart and your feet hip-width apart.

1. Bend one knee, and press the heel of the straight leg towards the floor.

2. Keep the knee of the straight leg slightly bent and press the heel down towards the floor, you will feel the stretch in the calf muscle of the straight leg.

3. Hold the stretch for 15-30 seconds and then repeat on the other leg.

4. It's important to keep your hips square and to keep your arms and legs straight during the stretch.

Step calf stretch:

1. Stand facing a step or a curb, and place the ball of one foot on the step or curb, with the heel hanging off the edge.

2. Keep the foot flexed and gently lower the heel towards the ground, you will feel the stretch in the calf muscle of the foot on the step.

3. Hold the stretch for 15-30 seconds, making sure to keep your knee straight, and then repeat on the other leg.

4. You can also add a bit of variation by placing the ball of the foot on the step and then doing a small hop forward, this will give more stretch on the calf muscle.

5. Make sure to keep your body in a balanced position, Keep your back straight and engage your core.

Shins

Towel Stretch: it is a simple and effective way to stretch the shin muscles

1. Sit on the floor with your legs straight out in front of you.

2. Place a towel around the ball of one foot and gently pull back to stretch the shin muscles.

3. Keep your knee straight, and use your hands to pull the towel towards you.

4. Hold the stretch for 15-30 seconds and then repeat on the other leg.

5. Make sure to keep your back straight and engage your core while stretching.