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.