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.
Standing Toe Extensor Stretch
Standing Knee Flexor Stretch
Hip Extensor and Back Extensor Stretch
Seated Toe Extensor Stretch
Seated Hip External Rotator and Hip Extensor Stretch
Elbow Flexor Stretch
Seated Lower Trunk Lateral Flexor Stretch
Lower Trunk Flexor Stretch Back Lying Position
Seated Toe Extensor and Foot Everter Stretch
Shoulder Adductor Elevator and Protractor Stretch
One Leg Standing Hip Flexor and Knee Extensor Stretch
Wrist Radial Deviator and Extensor Stretch
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