The lower extremity is everything from your toes to the hips—it is an important subsystem that helps us in standing, walking and running. Providing a good stretch and strength to the host of muscles in the lower extremity is important for our wellbeing. Here is a simple technique to achieve this.
METHOD
☞ Keep a chair with its seat against a wall
☞ Stand upright facing the wall, about one feet from the chair
☞ Keep the feet about three inches apart and parallel to one another
☞ Hold the top rib of the chair with both hands
☞ Raise your left leg and keep the left foot on the chair—straighten the leg
☞ Stretch the left toes towards the knee and pull the knee cap
☞ Press the left heel on the chair and push the root of the left thigh
☞ Bend the right knee, such that the angle at the knee is about 120 degrees
☞ Stay there for about 30 seconds
☞ Keep the breathing slow and steady
☞ Straighten the right knee, bring the left leg down and stand upright
☞ Change side
☞ Repeat and relax