We continue our series of stretches for better musculoskeletal health. This is part two, from Rosemary Tinker, senior human factors specialist at the Rail Safety and Standards Board.

1. Hamstring stretch (left leg shown)

Put one leg out in front of you, knee straight and foot pointing up. Bend forward from your hips until you feel a stretch at the back of your leg for 30 seconds. Repeat with the other leg.

Hamstring stretch (left leg shown)

2. Quadriceps stretch(right leg shown)

In standing, bend one knee and take hold of your foot or trouser leg. Keep the knee pointing down and feel a stretch down the front of your thigh for 30 seconds. Repeat with the other leg.

Quadriceps stretch (right leg shown).

3. Hip flexor stretch

Stand with one foot in front of the other. Bend your front knee and lunge gently forward, letting your back heel lift off the floor. Feel a stretch at the front of your thigh on your back leg for 30 seconds. Repeat with the other leg.

Hip flexor stretch.

4. Adductor stretch

Facing forward, stand with feet apart. Bend your right knee and lean your body over to the right. Feel a stretch inside of your left thigh for 30 seconds. Repeat to the other side.

Adductor stretch (left leg shown) Adductor stretch (right leg shown)

5. Calf stretch – gastrocnemius

Stand with one foot in front of the other. Straighten your back knee and gently lunge forward until you feel a stretch in your back calf. Keep your heel down. Hold for 30 seconds. Repeat with the other leg.

Calf Stretch Gastrocnemius (left leg shown)

6. Calf stretch – soleus

Stand with one foot slightly in front of the other. Bend both knees and lower yourself down until you feel a stretch in your back calf / Achilles tendon. Keep your heel down. Hold for 30 seconds. Repeat with the other leg.

Calf stretch-soleus (left leg shown)

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