If you’re comfortable with the basic stretches, try these more advanced alternatives.
1. Kneeling quadriceps stretch against wall
Your rearmost shin and the top of your foot should be flat against the wall, as you lean back to increase the stretch in the front of your thigh. Take care if you have ankle problems, and stay tall in your upper body to avoid compressing your lower back. |
2. Bent-leg standing hamstrings stretch
Be thoroughly warmed up before you attempt this one. With one foot on a chair or ledge, bend your upper leg deeply and move your chest down onto your thigh. Keeping your chest low, gently try to straighten your bent leg. |
3. Cross-legged sitting gluteals stretch
 Start in a cross-legged position with your back upright. Your shins should be parallel to your body and your feet should be as far out to the sides as you can get them. Keeping a straight back, bend forwards with arms outstretched. |
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denotes 
B.JOHN
