Warm Up Stretch

Suppose you have any health concerns or previous injuries. In that case, speaking with a healthcare provider or certified fitness professional is always a good idea before trying new exercises or stretches. 

Quadriceps Stretch

Stand Tall: Start by standing upright. If you need to, hold onto something for balance, like a wall or a chair.

Pull Leg Up: Bend your right knee, lifting your foot up towards your buttocks. Grasp your right foot with your right hand.

Steady Your Balance: If you're having difficulty balancing, put your left hand on a wall, or extend it out to your side.

Perform the Stretch: Gently pull your right foot towards your buttocks until you feel a gentle stretch in the front of your thigh. Make sure to keep your knee pointing straight down to the floor, and your hips straight.

Hold and Repeat: Hold the stretch for 20-30 seconds, then switch to your left leg and repeat the process.

Remember not to stretch to the point of pain. It's also important to do this stretch slowly and in a controlled manner to prevent injury.

Hamstring stretch and a hip flexor stretch. 

Stand Upright: Begin in a standing position with your feet hip-width apart.

Pull Leg Up: Lift your right leg behind you, bending at the knee. Grasp your right foot with your right hand. Keep your left hand on your hip for balance.

Lean Forward: While maintaining your balance, gently lean forward with your upper body. Keep your back straight and avoid bending at the waist.

Hold the Stretch: Hold this position for 20-30 seconds. You should feel a stretch in your right quadriceps (front thigh muscle) and a mild stretch in your left hamstring (back thigh muscle).

Repeat: Return to the starting position and repeat with the other leg.

Make sure to perform this stretch slowly and carefully to avoid injury. If you have trouble balancing, you can use a wall or chair for support. Also, remember to keep your core engaged during this stretch to support your lower back.

Standing leg extension or a single leg deadlift.

Stand Tall: Stand with your feet hip-width apart. Engage your core muscles and keep your back straight.

Lift One Leg: Slowly lift your right leg straight back and up while keeping it in line with your body. Keep the toes of your right foot pointed down toward the ground.

Lean Forward: Simultaneously hinge at the hips and lower your torso until it's parallel to the ground, or as close to parallel as you comfortably can get. Ideally, your body should form a straight line from your head to your lifted foot.

Hold and Return: Hold for a moment, then slowly return to the starting position while maintaining balance.

Repeat: Repeat on the other side.

Ensure that your back is straight throughout the movement to avoid strain. If you're having trouble balancing, you can modify the exercise by not lifting your leg as high, or by using a wall or chair for support.

Pull Knee to Chest

Stand Upright: Begin by standing tall with your feet hip-width apart. If needed, stand near a wall or a chair for balance.

Lift Your Knee: Lift your right knee towards your chest.

Grasp Your Knee: With both hands, gently grasp your knee and pull it closer to your chest. Only pull as far as is comfortable for you.

Hold the Stretch: Hold this position for about 20 to 30 seconds. You should feel a stretch in your glutes and lower back.

Release and Switch: Release your right knee and return to the starting position. Repeat the stretch with your left leg.

Remember to keep your back straight and your standing leg slightly bent for balance. Engage your core throughout the stretch to maintain stability. As with any exercise, perform this stretch in a controlled manner to prevent injury.

Standing Quad Stretch 

Stand Tall: Begin by standing upright. You may need to stand next to a wall or chair for balance.

Bend Your Knee: Bend your right knee, lifting your foot up towards your buttocks. Grasp your right foot with your right hand.

Raise Your Leg: Begin to raise your leg up behind you while holding onto your foot. Keep your left hand extended out to the side or on your hip for balance.

Parallel Position: Aim to raise your leg until your thigh is parallel with the floor, with your foot pointing upwards. This is the advanced part of the stretch and it might take some practice to get there.

Hold and Release: Hold this position for about 20 to 30 seconds, then carefully release your foot and lower your leg back to the starting position. Repeat on the other side.

This stretch requires a fair amount of balance and flexibility, so make sure to perform it carefully and within your own comfort level. If this stretch is too challenging, it's perfectly fine to modify it by not raising your leg as high.

As always, be sure to engage your core to help with balance, and remember to breathe throughout the stretch.

Knee cap (patella) mobilization exercise. 

Find a Comfortable Position: Sit down comfortably on a chair or on the floor with your legs extended in front of you. Or stand with your legs together.

Place Your Hand: Place your fingers on your kneecap (the patella). Your knee should be relaxed and not engaged.

Push Down: Apply a gentle pressure downwards on your kneecap. Be careful not to push too hard.

Rotate the Kneecap: Slowly rotate your kneecap in a circular motion. Try to make three complete rotations in one direction.

Change the Direction: After completing three rotations in one direction, reverse the direction and perform three rotations in the other direction.

Repeat: Repeat the same steps on the other knee.

It's important to note that you should not perform this exercise if you have an injured or painful knee, or if you have a history of knee dislocations. The pressure should be gentle, and you should never force the movement.

Standing leg kick or leg swing

Stand Tall: Start by standing tall. You may want to stand next to a wall or use a chair for balance.

Kick Your Leg: Gently kick your right leg up in front of you, aiming to reach your left hand. Try to keep your leg as straight as possible.

Touch Your Hand: If you can, touch your foot (or as high as you can reach) with your left hand. If flexibility doesn't allow this, don't worry - with time and practice, your flexibility should improve.

Return and Repeat: Return your leg to the starting position and repeat the movement several times. After that, switch to your left leg and right hand.

Alternate: To turn this into a dynamic stretching routine, alternate between your right and left legs, moving in a steady, controlled manner.

Always keep your core engaged during this stretch for stability. It's important to perform this stretch in a controlled manner - don't swing your leg so hard that you lose balance or control. 

Lateral lunge 

Stand Tall: Begin by standing tall with your feet hip-width apart.

Step to the Side: Step out to the right side with your right foot.

Bend Your Knee: Keeping your left leg straight, bend your right knee and sink back into your right hip. Your chest should remain lifted and your back should stay straight. The right knee should be directly above the right ankle.

Hold: Pause for a moment in this position.

Return to Center: Push off with your right foot to return to the starting position.

Repeat on the Other Side: Repeat the movement to the left side.

Remember to perform this movement in a controlled manner to avoid injury. Your knees should remain in line with your feet, and you should not lean forward or backward during the lunge. Keep your core engaged and maintain good posture throughout the exercise. 

Forward lunge with an overhead reach

Stand Tall: Begin by standing tall with your feet hip-width apart.

Raise Your Arms: Extend your arms overhead. Try to keep them in line with your ears if possible. Engage your core to keep your balance.

Step Forward: Step forward with your right foot.

Lower Into the Lunge: Bend your right knee and lower your body into a lunge. Your right knee should be bent at a 90-degree angle and directly above your ankle, while your left knee is bent and hovering just above the ground.

Hold the Position: Hold this position for a few seconds. You should feel a stretch in the hip flexor of your back leg.

Return to Starting Position: Push back up to the starting position, bringing your right foot back to meet your left.

Repeat on the Other Side: Repeat the movement, this time stepping forward with your left foot.

Remember to keep your torso upright and your core engaged throughout this exercise. Your arms should remain extended overhead. 

Lunge with a twist. 

Stand Tall: Start by standing with your feet hip-width apart.

Step Forward into a Lunge: Take a step forward with your right foot and lower your body into a lunge position. Your right knee should be bent at a 90-degree angle, directly above your ankle. Your left knee should be bent and hovering just above the ground.

Twist Your Torso: Once you are in the lunge position, twist your torso to the right over your bent right knee. Be sure to twist from your core, not your hips.

Hold the Twist: Hold this position for a few seconds, maintaining your balance.

Return to Center: Untwist your torso and return to the forward-facing position.

Push Back to Starting Position: Push off your right foot to stand back up and return to your starting position.

Repeat on the Other Side: Repeat the lunge and twist on the left side.

Remember to keep your back straight and your core engaged throughout this exercise. 

Standing cross-legged stretch 

Stand Tall: Begin by standing tall with your feet hip-width apart.

Cross Your Legs: Cross your right leg behind your left leg, keeping both feet flat on the floor. Your right toes should be pointing to the left.

Reach Down: Slowly bend at the waist and reach down towards your left ankle or heel with your right hand.

Hold the Stretch: Hold this position for about 20 to 30 seconds. You should feel a stretch in the outside of your right hip.

Return to Standing: Slowly return to the standing position.

Repeat on the Other Side: Repeat the stretch on the other side, this time crossing your left leg behind your right and reaching down with your left hand.

Remember to keep your back straight and your core engaged throughout the stretch. Don't force the movement; the stretch should be comfortable, not painful. 

Walking High Knee with a Hip Opener.

Stand Tall: Begin by standing upright with your feet hip-width apart.

Lift Knee: Lift your right knee up until your thigh is parallel with the ground.

Open the Hip: While keeping your thigh lifted, rotate your hip to open your knee out to the right side. Try to make this movement as smooth as possible.

Close the Hip: Bring your knee back to the front, keeping your thigh lifted.

Step Forward: Lower your foot down to the ground in a step forward.

Repeat on the Other Side: Repeat the movement with your left leg. Lift your knee, open the hip, close the hip, and then step forward.

Remember to perform this exercise in a controlled manner and at a slow to moderate pace to avoid injury. Engage your core and keep your back straight throughout the exercise.

Walking Backwards High Knee with a Hip Opener.

Stand Tall: Begin by standing upright with your feet hip-width apart.

Lift Knee: Lift your right knee up until your thigh is parallel with the ground.

Open the Hip: While keeping your thigh lifted, rotate your hip to open your knee out to the right side.

Close the Hip: Bring your knee back to the front, keeping your thigh lifted.

Step Backward: Lower your foot down to the ground in a step backward.

Repeat on the Other Side: Repeat the movement with your left leg. Lift your knee, open the hip, close the hip, and then step backward.

Keep in mind that walking backwards requires additional balance and coordination compared to walking forwards, so you might want to practice near a wall or other support when you're first starting this exercise.

As always, engage your core and keep your back straight throughout the exercise. Perform the exercise in a controlled manner and at a slow to moderate pace to avoid injury.