Seated Knee Ankle Shoulder and Back Stretch
Fitness Stretching

Seated Knee Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.
Method:
Sit on the floor with the legs extended and the inside of the ankles as close together as possible. Keep the feet relaxed in a natural position. Bend at the waist and lower the head toward the legs. If possible, keep the back of the knees on the floor. While bending forward, slide the hands toward the feet, grasp the feet, and pull the toes slowly toward the knees (dorsiflexed position).
Affected Body Part:
Most-stretched muscles: Semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gastrocnemius, lower erector spinae, soleus, plantaris, popliteus, flexor digitorum longus, flexor hallucis longus, posterior tibialis.
Lesser-stretched muscles: Lower latissimus dorsi, lower trapezius, posterior deltoid, teres major, teres minor, infraspinatus, triceps brachii.
Seated Shoulder Flexor Depressor Retractor Stretch
Seated Toe Extensor and Foot Inverter Stretch
Seated Toe Extensor Stretch
Shoulder Adductor and Extensor Stretch
Finger Flexor Stretch
Standing Toe Extensor Stretch
Seated Hip External Rotator and Hip Extensor Stretch
Shoulder Adductor Protractor and Elevator Stretch
Seated Knee Hip Ankle Shoulder and Back Stretch
Wrist Radial Deviator and Flexor Stretch
Double Plantar Flexor Stretch
Hip External Rotator and Back Extensor Stretch
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