Gastrocnemius Stretch

Stand facing a wall (or tree) and use your hands to support you. Put the leg that you are stretching behind. Keep your back knee straight and the heel on the ground. Make sure your foot is facing straight ahead and not turned out. Feel the stretch in your calf muscle.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Soleus Stretch

Stand facing a wall (or tree) and use your hands to support you. Have one foot slightly behind the other. Bend both knees, keep the heels on the ground, and put a little more weight on your back leg. Make sure your foot is facing straight ahead and not turned out. Feel the stretch deep in the calf muscle.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Quadriceps Stretch

Stand tall and grasp foot to buttock. Make sure that your knees are together. Feel the stretch in your thigh muscle. Tilt your pelvis down by contracting your abdominal muscles to prevent arching the back.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Buttocks Stretch 1
Lie on your back. Bend your knees and place one foot on the opposite knee. Grasp the thigh and bring it towards your chest. Feel the stretch in the buttocks of the opposite side.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Buttocks Stretch 2
Lie on your back and cross one knee over the other. Grasp knees and pull them towards your chest. Feel the stretch in the buttocks of the upper leg.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Plantar Fascia Stretch
Bend your toes up against a wall so the ball of your foot is on the ground. Bend your knee towards the wall keeping it in line with your foot. The stretch should be felt in the arch of your foot.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Lower Back Stretch
Lie on your back and bend both knees. Pull your knees towards your chest. Let you pelvis come off the ground and feel the stretch in your low back muscles.
Hold the stretch for 30 seconds and repeat 2-3 times.
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Iliotibial Band Stretch 1
Stand and place the leg that you are stretching behind the other leg (toes should point slightly towards the other toes). Square your hips. Slide the arm along the side of the leg until a stretch is felt in the lateral hip.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Iliotibial Band Stretch 2
Standing. Grasp your opposite ankle to feel a stretch in the lateral leg.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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Anterior Shin Stretch
Curl your toes and gently rest the top of your foot on the ground to feel a stretch in the front of your shins. This stretch may be more effective with the shoes off.
Hold the stretch for 30 seconds and repeat 2-3 times on each side.
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