Standing Hamstring & Calf Stretch

Exercise Name: Standing Hamstring Calf Stretch

Equipment: None required

Instructions:

1. Starting Position:
- Stand upright with your feet hip-width apart.
- Keep your posture straight and engage your core.

2. Movement:
- Step forward with your right foot, keeping your heel on the ground.
- Bend your left knee slightly while leaning forward from your hips.
- Make sure to keep your back straight and look forward.

3. Stretch:
- You should feel a stretch in the back of your right leg (hamstring) and in your calf muscle.
- Hold this position for 15-30 seconds while breathing deeply.

4. Switch Sides:
- Return to the starting position and switch legs.
- Step forward with your left foot and repeat the stretch on this side.

5. Repetitions:
- Perform this stretch 2-3 times on each leg.

6. Tips:
- Do not bounce while stretching; hold the position smoothly.
- If you feel any sharp pain, ease out of the stretch.
- Ensure your feet remain flat on the ground during the stretch.